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#)