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