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30 July 2018

30
Jul

30 July 2018

30 July 2018

Warm-up: 500m Row, 3 Sets: 10x Thruster (empty barbell), 10x Back rack lunge, 10x 4 ct. Mt. Climbers.

Strength: Back Squat: 5-3-3-3-1 Each Set AHAP.

Stamina (don’t post on board): 4 Rounds, not for time: 10x Tire Flip, 12x Burpee – Slamball – Broad Jump, 25x GHD Sit up.

WOD: 3 Sets:

12-9-6:

Hang Power Clean (155/105)
Box Jumps (24/20)
Right into 2:00 Max Double Unders (record best set only)

*Rest 2:00 Between sets

Cool Down: 5 sets: Wall Sits 1:00 on/off

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