11 June 2020
Warm-up: 3 Sets: Block Run, 10x Supine ring row, 10x BB Good morning, 10x Knees to elbow.
Strength: Strict Bent over Barbell Row: 9-7-5-3: Start 1st set at approximately 85% of capacity. Increase weight with each reduction in reps.
Stamina: 5 Rounds, not for time: 20x Deficit push up (hands elevated approx. 2-4”), 10x Strict Pull up with 1 sec. pause at top. 10x Double arm DB snatch.
WOD: 3 Rounds for time:
- 1,000m Row / Bike / Ski Erg / (sub: Run to W. Alabama)
- 20x Toes to Ring (stagger people to start on rings so we can share)
- 20x Burpee Dumbbell Deadlifts (40/25)
- 50 meter Farmer’s Carry
Cool Down: EMOM10: 5 GHD Sit-ups