13 July 2018
Warm-up: Eastside Lap, 3 Sets: 10x Push up with rotation, 16x Single arm DB Push Jerk (8/side), 25m Bear Crawl.
Strength: Bench Press: 5-5-5-5-3: Each Set AHAP.
Stamina (don’t post on board): 5 Rounds, not for time: 20x Plyo Push up, 25m Sandbag Bear crawl, 10x Chin up with pause at the top.
WOD: 5 rounds for time:
- 12 Wall Balls (20/14)
- 12 DB Hang Clean and Jerk (50/35) (6 Each Side)
- 12 Slam Balls (30+/20+)
- 12 Burpees
- Run to the End of the Parking lot and back
Cool Down: 3 Sets: 20 GHD Sit-ups, Rest between sets