9 June 2020
Warm-up: 5 Sets: Audley Run, 10x Push up with rotation, 10 Passthrus, 10m Crab walk across the gym.
Strength: Push Press: 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: 20x Single arm KB clean and jerk (10/side – 55/35), 100m Double arm KB Front rack carry (sub 1:00 march in place if needed), 15x Burpee – Pull up.
WOD: 8:00 AMRAP:
- 10X Wall Ball (20/14)
- 8x KettleBell Swing (70/53)
- 6x Toes to bar
- 10X SDHP (70/53)
- 8X KB Squat Cleans (70/53)
- 6X Muscle Ups (6 Pull-ups are sub – Not RX’d)
There will be two scores for this WOD
Cool Down: Parking Lot Sprints: 10 Sets, 1:00 Rest Between Sets