7:15am
Devotion:
Workout:
WOD: The End
Warm Up:
- Sandbag Complex: 2 rounds for quality
- 10 Deadlift (100 lb bag)
- 10 Bent over row (100 lb bag)
- 10 Power Clean (50 lb bag)
- 10 Front Squat (50 lb bag)
- 10 Kneeling military press (50 lb bag)
- 10 Back Squat (50 lb bag)
- 10 Pushup (hand release at bottom)
Work Capacity: Diane w/ a twist
- 21-15-9 (10:40)
- Deadlift (100 lb bag)
- Kneeling military press (50 lb bag)
- Backsquat (50 lb bag)
- Burpees
- Weighted situps (50 lb bag)
- Notes: Very pleased with the work capacity. Everything was done unbroken.
Stamina:
- Mnt Athlete Hamstring Hell: 3 rounds (each leg)
- 10 poor mans leg curl
- 10 donkey kick
- Jakes Plank Complex: 1 round for quality
- Mnt Athlete Leg Blaster: 2 rft w/ 30 sec rest between rounds. (1:09 and 1:12)
- 20 Squats
- 20 Lunges (10 each leg)
- 20 Jumping lunges (10 each leg)
- 10 Jumping squats
Mobility:
- HAM hip mobility: 2 rounds for quality (each leg)
- HUG hip mobility: 2 rounds for quality (each leg)
- Active stretch including various yoga poses for hamstrings
Durability:
- Snowshoe (62 min in 5 degree weather)
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