Warm-up: Eastside Lap or 2000m Row, 2 Rounds of: 0:30 Bear Crawl, 0:30 Handstand Hold, 0:30 Bar Hang, 0:30 Plate Overhead Carry
Strength: Benchpress 5X5, 5 Sets of 5 at the same heavy weight – around 70-80% of 1RM
After Bench Press is done……
Perform 1 Minute Max Push-ups
Rest 1 Minute
Perform 1 Minute Max Sit-ups
Stamina: 5 Rounds, not for time: 10x Renegade Row, 1:00 second KB march in place (One arm Overhead, other arm Front rack for 30 sec. Immediately into opposite side for 30 seconds.) 15x Supine Barbell Row with 1 second pause at top.
WOD: “Ayatollah of Rock & Rolla”
5 Rounds for time:
- 5x Squat Clean Thrusters (Clusters) (135/95)RX or (155/105)ARX
- 15x Slam Balls (30/20) or 15 Sledge Strikes
- 30/25/20/15/10 Calorie Bike or Branard (400m)/Block(300m)/Audley(200m)/Dumpster(100m)/Driveway(50m)
ARX+ is Carry Sledge Hammer on Runs
Cool Down: 3x 15 V-ups
Wipe Down All Equipment Used, Wash Your Hands!