26 July 2018
Warm-up: 3 sets: 50x Double Unders, 10x Burpees, 10x Alternating DB Bench Press on Floor, 10x Ring row
Strength: Bench Press: 5-5-3-3-1 Each Set AHAP.
Stamina (don’t post on board): 5 Rounds, not for time:
- 20x Ring Push up
- 40x Sledge Strike (20/side)
- 10x Burpee Toe to Bar.
WOD: 3 Sets for Time:
- Clean and Jerk (135/95)
- GHD Sit-ups (Scale is 2X Ab Mat Sit-ups)
- Run Block
- Rest 2:00 Minutes
After the last 2:00 Minute rest, then:
- 2:00 Max Burpees
You will have two scores – one for time for the 3 sets of 9-6-3 and run, then a number for burpees
Cool Down: 3 sets: 20 Hollow Rocks, Rest as Necessary