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25 July 2018

25
Jul

25 July 2018

25 July 2018

Warm-up: 3 Rounds: Row / Ride 500 Meters or Run Block, Bear Crawl Length of Gym from Turf to Rig, 10 Scap Hollow Rocks on Rig, Lunge Back to Turf, 0:30 HS Hold

Strength: Strict Press: 5-5-3-3-1 Each Set AHAP.

Stamina (don’t post on board): 4 Rounds, not for time: 16x Reverse KB Thruster (35/20 per hand), 50m Weighted Crab Walk (weight plate in lap – Feet forward), 15x Deadhang Pull up

WOD: 7:00 AMRAP:

  • 3x Power Clean (165/115)
  • 5x Pull up
  • 15 Double Unders (30 Singles)

*Rest 4:00

7:00 AMRAP:

  • 3x Power Snatch (115/85)
  • 5x Toe to Bar
  • 15 Double Unders (30 Singles)

Cool Down: 3 Sets:  20 GHD Sit-ups, rest as needed

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