3 Rounds:
 |
| Miss D on the B |
3 Stone Shoulders
5 Pull-ups
10 Push-ups
Dynamic Warm-Up/Burg WU
Strength:
Squat: 3, 3, 3, 3, 3
Deadlift: Heavy set of 5
MetCon:
For Time:
Run 800m, then 3 rounds:
1 Stone Ladder*
Fat Bar Farmers Walk 90/40# (each), 50m
*Men: 92, 116, 142, 172# stones x 1 rep
*Women: 53# KB, 70# KB, 85 or 92# stone, 116# stone x 1 rep
--Go as heavy as you can with minimal rest... and no injuries!
--Only 2 attempts at each weight
--Record time and heaviest weight lifted ALL THREE rounds
Skill:
Box Squat Pistols: one-legged squat down to a box... practice makes perfect!
Endurance:
Run or Row: 8 x 200m
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