3 August 2016

DSC05839
Warm-up: 400m Run, then 30/20/10 Slamballs and Lunges

Strength: Deadlift, work up to a 10 rep Max, then 1×10@90%, 2×10@80%

Then Backsquat 3×5 at 10 Rep Max Weight

Stamina: 3 rounds Untimed of….

20 Glute Ham Raises
50 yard Walking Lunges
15 Burpee Box Jumps

WOD: 16 minute AMRAP of…

10 Wallballs (20/14)
8 Burpees

Durability: 10x:30 second sprints/30 seconds rest

 

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