"Those who don't know how to suffer are the worst off." --Ming-Dao Deng

WEDNESDAY, 09MAY2018 - Work For Today
Wave 3/Week 8/Day 3

CONDITIONING - 3 Rounds
200 Meter Run Holding a Plate
200 Foot Keg or Sandbag Carry (@ Bodyweight)

STRENGTH - 4 Rounds of the Following Giant Set
8 Pull-Ups
8 Barbell Overhead Presses (With leg Drive) @ 80% of your 1RM (Out of a Rack)
8 Weighted Crunches
8 Bandy Twisty Things (Each Side)
:90 Seconds Rest

ASSISTANCE - 3 Rounds
5 Strict Overhead Presses (Ramping)
100 Foot Kettlebell Waiter's Walk (Each Side)
10 Rear Delt Raises on a Bench (I'll Show you)
8 Weighted Crunches

STRONGMAN - Max Time Hammer Hold
Back Against the wall, Hammer held out front with straight arms. Longest time Wins
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