12 July 2018
Warm-up: 3 Sets: 200m Run, 10x scapula hollow rock swings, 15x Russian KB Swing (keep kettlebell out for WOD), 10x Burpee.
Strength: Sumo Deadlift: 5-5-5-5-3: Each Set AHAP.
Stamina (don’t post on board): 1 Round, not for time: 400m Sled walk, 30x Sandbag Get up, 50x Burpee- pull up.
Work Capacity: 15:00 AMRAP:
- 10x Kettlebell Swing (53/35)
- 10x Single arm KB Thruster (5 Each Side)
- 10x Toes to Bar
- Run to the End of the Parking Lot and Back
Durability: 4 Sets: 16 Russian Twists with Kettlebell from WOD, rest as necessary