8 August 2016

 

2016-05-06 09.47.02

 

Warm-up: 800m Run, 3 rounds of 10 Wall Squats (Skill),10 Goblet Squats with extended arms, 15 Good mornings

Strength: Backsquat, work up to a 10 rep max, then…1×10@90%, 3×10@80% with speed!

Stamina: 3 rounds untimed of…

30 Jumping Lunges (15L/15R)

50m Sled Pull (loaded with Bodyweight)

25 Weighted Sit-ups or GHD Sit-ups

WOD: 12 minute AMRAP

8 Deadlift (135/95)

8 Hang Power Clean (135/95)

8 Push Jerk (135/95)

ARX if Space allows, set up 3 Bars for 205/165/135

Endurance: 4 mile soft sand run

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