Friday, October 28, 2016
Warm Up:
Run 400 – (Row 500)
10 Box Jumps 24/20
10 Chest to Bar Pull Ups
10 Ring Dips
10 Air Squats
Weightlifting: Power Cleans
Warm Up with Unloaded Bar
10 Minutes to Establish 1 Rep Max Power Clean
Strength: Push Press
2 X 2 @ 80%
2 X 1 @ 85%
Gymnastics: Max Effort Hand Stand Holds
WOD: For Time- 25 Minute Cap
Row 1000 Meters
21 KettleBell Swings 53/35 + 21 Wall Balls 20/14
Row 750 Meters
15 KettleBell Swings 53/35 + 15 Wall Balls 20/14
Row 500 Meters
9 KettleBell Sings 53/35 + 9 Wall Balls 20/14
Row 250 Meters
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