Sunday 11/08

Basic & Performance

AMRAP 15 of:

• 15 C2B/pull ups
• 15 Wall Balls, 20/14
• 15 Snatches, 75/55
• 15 Box Jumps, 24/20

Strength

3×8 Front Rack Step ups – you choose the weight. trailing leg should not contribute

Midline Accessory Work

2x100m 1-arm Over Head DB Walk, 70/50

• Carry a 70/50# dumbbell in one hand over your head with your arm locked out for 100 meters without switching hands or stopping. Once the 100m are done switch hands and go again – that is one set. Rest as needed and do the whole thing again.

2x200m KB Baby Walk, 2/1.5-pood

• Carry a single heavy kettlebell on your chest with your arms crossed. Walk 200 meters without letting the KB slip down below your chest. Once the 200m rest as needed and do it again

2x200m 1-arm Farmers Carry, 2/1.5-pood

• Carry a single kettlebell in one hand by your side for 200 meters without switching hands or stopping. Once the 200m are done switch hands and go again.