8 August 2017
Warm-up :1000 meter row, 2X – lunge across gym, bear crawl across gym
Strength: Deadlift 5-3-3-1 Each set to be done as heavy as possible. Done after WOD.
Stamina (Don’t Post on Board, Just for Reference): 4 Rounds, not for time: 10x Snatch Grip Deadlift, 100m Floating KB Farmer Carry, 20x KB Lunge Snatch (AHAP- 10/10).
WOD: 3 Rounds for time:
15-12-9, 12-9-6, 9-6-3
- Power Clean (135/95) (155/105) (185/130)
- Box Jump(30″/24″)
*Rest 2:00 between rounds
Cool Down: Wall Sits: 4 Rounds: 1:00 on/off
Durability (Don’t Post on Board, Just for Reference): Sprints: 2x 800m