10 June 2020
Warm-up: Run to Richmond, Make a Right on Richmond all the way to Buffalo Speedway, on the way back, perform 5 Air Squats at each Palm Street you see!
Then, 3 Sets: 10x Goblet Squat, 10x Russian Kettlebell swing, 25m Bear crawl.
Strength: Front Squat: 9-7-5-3: Start 1st set at approximately 85% of capacity. Increase weight with each reduction in reps.
Stamina: 4 Rounds, not for time: 10x Barbell RDL (weight should be challenging but unbroken with strict form for all sets), 20x Sandbag Get up, 100m Farmer carry (Heavy).
WOD: 6 Rounds for time:
- 6x Power Snatch (115/85)
- 10x Box Jump (24/20)
- Sprint to Audley or (if out back) to Balthazar Cellars next door!
Cool Down: 5 Sets: Wall Sits 1:00 on/off