Friday, October 14, 2016
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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