Aug 14 2018

Awesome Effort on an Intense WOD yesterday! Keep up the good work!

KB Warm Up

30 KBS

2R: 5 Presses + 50; OH Walk Each Side

20 Goblet Squats

20 Single Arm Swings

20 Around the Worlds

20 Halos

10 Windmills

8 OTM

2R - 5 PC&J

2R - 3 PC&J

4R - 1 PC&J

WOD

20 AMRAP

200m Run

12 Deadlifts

9 Hang Power Cleans

6 STO

(155/105)

Stimulus - This is a long 20mins of a Sprint plus a round of "DT". The weight should feel light for the deadlifts, challenging for the Hang Power Cleans, and miserable for the Overhead (not heavy, just bad after all the other work). Aim for 6-8 rounds and focus on hard runs and unbroken barbell work.