7 August 2017

7 August 2017

Warm-up:   500m Row, 3 Rounds: 1:00 Handstand Hold, Rest 0:30, then :30 Max DB Push Press, Rest 0:30. Then, Bear Crawl SLOWLY across gym.

Strength: Strict Press: 5-3-3-1 Each set to be done as heavy as possible.

Stamina (Don’t Post on Board, just for Reference) : 5 Rounds, not timed: 10x Behind the neck wide grip Push Press (Moderate /Unbroken weight), 15x Weighted Dip, 25m Hand over hand Sled pull.

WOD: 2 Rounds For time:

  • 40 Cal. Row
  • 30x Wall Ball
  • 20x Kettle Bell Swing (55/35)
  • 10x Pull up
  • 5x Burpee

Cool Down: 4 Rounds:  10 Hollow Rocks, 5 GHD Sit-ups

Durability (Don’t Post on Board, just for Reference) : 5 Mile ruck (40#)


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