24 July 2018
Warm-up: 3 Sets: 30 Double Unders (60 Singles), 10x Mountain Climbers, 10x Double Tap Sumo Squats with a Dumbbell (https://www.youtube.com/watch?v=9kiXid7pm6I) So tap twice at the bottom of the squat, 10 Alternating DB Snatches
Strength: Sumo Deadlift: 5-5-3-3-1 Each Set AHAP.
Stamina: 4 Sets: 10x Front Squat (50% 1RM), 100m Farmer Carry (55/35), 10x Burpee – Broad Jump.
WOD: 20:00 AMRAP:
- 12x Wall Ball
- 9x DB Ground to Overhead (50/35 per hand)
- 6x Burpee
- Run Block (fast!!!)
- Rest 1:00
Cool Down: 5 sets: 1:00 on/off Planks