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.
