Mon Aug 29 "Mr. Joshua"

Workout of the day

1) Split Jerk Strict Press: 5 x 5 @ Tempo of 2020 (2 up, 0 at top, 2 down, 0 at bottom)

Move

25 Minute AMRAP:
600m Echo Bike
15 Abmat Sit-ups
10 Kettlebell Deadlifts
1 Minute Rest

2) “Mr. Joshua”

5 Rounds For Time:
400m Run
30 GHD Sit-ups @ 40/37
15 Deadlifts @ 250/165

Stimulus

1) Standing in a split stance, build to a technical load with a 2s up and 2s down tempo

2) Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations on August 30th, 2008 in Afghanistan.

Modify to complete one round in under 6 minutes, allowing for a maximum of 2 minutes on each movement. GHD sit-ups can be very devastating, consider reducing volume to 1/3 or 1/2 if you are new to the movement. Deadlifts should be a maximum of 70% of 1RM