8 August 2017

8 August 2017

Warm-up :1000 meter row, 2X – lunge across gym, bear crawl across gym

Strength: Deadlift 5-3-3-1 Each set to be done as heavy as possible. Done after WOD.

Stamina (Don’t Post on Board, Just for Reference): 4 Rounds, not for time: 10x Snatch Grip Deadlift, 100m Floating KB Farmer Carry, 20x KB Lunge Snatch (AHAP- 10/10).

WOD: 3 Rounds for time:

15-12-9, 12-9-6, 9-6-3

  • Power Clean (135/95) (155/105) (185/130)
  • Box Jump(30″/24″)

500m Row

*Rest 2:00 between rounds

Cool Down: Wall Sits:  4 Rounds:  1:00 on/off

Durability (Don’t Post on Board, Just for Reference): Sprints: 2x 800m


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