9 April 2018
Baseline: 500m Row, 3 Rounds: 16x Single arm KB Swing (light- 8/Side), 10x Hand Release Push up, 20x Double Under.
Strength: Work to 1 Rep Max Push Press.
Stamina (don’t post on board): 4 Rounds, not for time: 100m KB Carry (One arm overhead, one arm farmer carry, Switch arms after 50m), 20x Deadhang Pull up, 20x Alt. DB Strict Press (AHAP- Unbroken).
WOD: 10 Rounds for time:
- 6x Hang Power Clean (115/85)
- 6x Toes to Bar
- 6x Burpee over the Bar
Durability: Tabata: Sit up, Tabata: Flutter Kick,