Monday, August 18 - Saturday, August 23

Monday, August 18

Warm-up:  2 rounds - 8 alt goblet curtsy lunge (light) + 50-ft/side 1-arm KB OH carry (light) + 8 thruster (empty barbell) + 10 alt hamstring scoop + 8/side 1-arm ring row 

Strength: 

In 16:00, superset the following x4 (:90 rest between supersets) - 

1. 12 alt goblet curtsy lunge (70/53 or 53/35 or 40/25) 

2. 100-ft/side 1-arm overhead KB carry (70/53 or 53/35 or 40/25)

   https://youtu.be/UTV5o4Oi2KM?si=cWZq5ojbcJc-0TKa

WOD: 

8:00 AMRAP - 

1,000 / 800 meter row or ski

21 thruster (95/65 or 65/45 or 45/35) 

Max pull-up or ring row in remaining time 

Accessory: 

Tabata barbell bicep curl (45/35)