9 September 2020
Warm-up: 3 Rounds: 300m Row, 5x RDL, 5x Hang Power Clean, 5x Front Squat. (Keep weight light through all sets, increase load with each set).
Strength: Deadlift: Work to heavy set of 3, then 5×3 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).
Stamina: 4 Rounds, not for time: 50m Farmer carry walking lunge (AHAP maintaining max of 1 rest period per 50m), 20x Slam Ball, 50m Crab Walk (Feet forward).
WOD: 2 Rounds for time:
- 800m Run to W. Alabama
- 30x Burpee
- 40x Kettlebell swing (55/35)
- 50x Slam Balls (30/20)
Cool Down: Wall Sits: 5 Rounds: 1:00 on/off