9 October 2019
Warm-up: 500m Row, 3 Sets, 10x Wall Ball push press, 10x Wall Ball Chopping Slams, 6x Burpee.
Strength: Strict Press 6×4, increase weight slightly from last week (about 2.5-5%).
Stamina: 4 Rounds, not for time: 100m Double arm overhead KB Carry, 12x Burpee Pull up, 25x Clapping push up.
WOD: 5 rounds for time:
- 10x Hang power clean (135/95)
- 7x Toes to Bar
- 30x Double under (60 Singles)
- Run to the End of the Parking Lot and Back
Cool Down: EMOM10: 20 Seconds Max Effort Bike; 40 Seconds Rest