Warm-up: Run to W. Alabama, 3 Sets: 10x Push up with rotation, 10x Single Arm DB Squat Snatch (5 Side), Bear Crawl Across Gym
Strength: Strict Press: 5×5 (Increase load slightly from last week).
Stamina: 5 Rounds, not for time: 50m DB Bear crawl, 10x Strict Pull up with 1-2 second hold at top of each rep, 20x Arc ball slams.
WOD: 5 Rounds:
- 15x Wall ball (20/14)
- Run to Audley or to the front of Balthazar Cellars next door
- 15x WB Squat Cleans (20/14)
- 10 Burpees
Cool Down: 3 Sets: 20 Hollow Rocks, Rest Between Sets. Clean and Wipe Down All Equipment Used. Wash your hands.