Ron McKinstrayA. "Hardball"
20 secs ON 20 secs OFF
AMRAP front slams
20 secs ON 20 secs OFF
AMRAP rear slams
B. "The Measure"
3-6-9-12-9-6-3 reps of:
squat clean 60/40 kgs
bar facing/over burpees
8 minute AMRAP
C. "Four"
FOUR ROUNDS FOR TIME
10 Russian box step each leg
rest 30 secs
8 SA DB strict press each arm
rest 30 secs
100m waiter/farmer walk - swap hold at 50m
lighter DB = waiter heavy KB = farmer
rest 30 secs
Part 1 12 min AMRAP 50 DU/75 Singles 15/13 Cal Row 10 DB Hang Clean & Jerk 22.5/15 kg Part 2 3 Rounds 4.30 Work/1.30 Rest 12 Alt Leg DB Box Step 22.5/15 kg 10 DB x 1 Racked Front Leg Lunge 22.5/15 kg
Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19 : 5 - 10 Overhead Squats WOD - Fancy Nancy 10 Rounds For tim
WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55) WOD 2 - You Go I Go Rounds 12 Rounds for Time: 15 min TC 6 Cals