3 July 2018
Warm-up: 3 Sets: 50 Double Unders / Singles , 10x DB Hang Squat Snatch (5/side). 10x DB Push Press, 10x DB Flies
Strength: Work to 1 Rep max Push Press (Estimated 17 Minutes)
Stamina (Don’t post on Board): 3 Sets, not for time: 50m Bear Crawl, 10x DB Burpee (40/25), 20x Strict Dip.
WOD: 15:00 AMRAP:
- 15x DB Thruster (35/20 per hand)
- 10x Toe to bar
- Run to the End of the Parking lot and Back
- Rest 0:30
Cool Down: 4 Sets: :30 Plank, :30 Right side plank, :30 Left side plank, :30 Rest.