10 July 2018
Warm-up: 400m Run to JITB, then, 3 Rounds: 15x Dumbbell Push Press, 6x Renegade Row with light dumbbells (Push-up, right row, left row), 16x Single arm alternating DB Snatch
Strength: Strict Press 5-5-5-5-3: Each Set AHAP.
Stamina (don’t post on board): 5 Rounds, not for time: 10x Weighted Dip, 50m Single arm KB Front rack carry (Switch after 25m), 10x Sandbag Burpees.
WOD: 4 sets:
In 4:00 Complete:
- 400m Run to Branard Street
- 3x Deadlift (135/95)
- 3x Hang Power Clean (135/95)
- 3x Shoulder to Overhead (135/95)
*2:00 Rest between sets
Cool Down: Planks: 5 Sets: 1:00 on/off