SBH
Strength
Deadlift (Heavy 3)
* 15 minutes to build to a heavy set of 3 reps.
WOD
“Smooth Criminal”
15 minute AMRAP:
60 Double Unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)
* Post rounds and reps completed to the whiteboard. Compare to 11.23.18.
Accessory Work
1. Handstand Walk Practice
10:00 of Practice
* Low intensity, focused on technique. Set cones and challenge ourselves at varying distances.
2. Body Armor
3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between sets.
On the 200m Double Dumbbell Carry:
First 50 meters – One DB overhead, one DB front rack.
Second 50 meters – Same as first 50m, but changing sides.
Third 50 meters – Hang position (farmers carry).
Fourth 50 meters – Both in front rack position.
