130824 Saturday

BEA_9115

Follow Shanna’s standings at the Crush Games this weekend here! 

Warm-up

AMRAC in 12 minutes with 4-8:

OHS

MB Get-up

1-arm DB HP

T-push-up

NTE 4 Rounds.

Strength/Skill Development

A1. Deadlift @ 22X1; 2-4 x 5

A2. Axle Press @ 22X1; 3-6 x 4

WOD

Complete 3 sets of:

AMRAP in 4 minutes:

4 Get-up w/MB  (2/side)

10 Slammer

100m run w/ MB

Rest 1 minute b/w rounds.

Pick up each round where you left off on the previous.

Post best DL x 4, Press x 6 & total rounds/reps & MB load.