23 June 2020
Warm-up: Run to JITB then 3 sets: 10x Push up with rotation, 16x Single arm DB Push press (light – 8 per side), 7x Burpee. Run to JITB
Strength: Push Press: 9-7-5-3: Increase weight slightly from last week on all sets. Perform 10 V-ups in between Sets to take care of your cool down!
Stamina: 4 Rounds, not for time: 16x Renegade row, 100m KB carry (one arm FR other arm overhead – switch arms at 50m), 20x Med ball Arc slams.
WOD: 20:00 AMRAP:
- 500/400m Row (alternate with a block run!) – Share Rowers with a partner if need be.
- 16x Alternating single arm DB Snatch (45/30)
- 8x Burpee over the Dumbbell
Cool Down: 4 Sets: 10 V-ups
Bonus: 5 Rounds: Wall Sits 1:00 on/off