Friday, October 14, 2016

 In WOD

Warm Up:  Row 250 Meters

20 Sit Ups

30 Second Plank Hold

15 Pull Ups/ Chin Ups

Weightlifting:  Power Snatch

Warm Up With Unloaded Bar

5 X 3 @ 65%

3 X 2@ 70%

Strength:  Heavy Bear Complexes

2 X 2 Touch and Go Bear Complex @ 135/95

Gymnastics:  Max Effort Ring Push Ups X 2

WOD:  10 Minute AMRAP

5 Ground To Overhead 95/65

5 Front Rack Lunges 95/65

5 Push Ups

10 Burpees

 

 

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