Monday, November 21, 2016

 In WOD

Warm Up:  Complete 5 Rounds

5 Burpees

10 push Ups

15 KettleBell Swings 53/35

20 Air Squats

Weightlifting:  Snatch

3 @ 60%

3 @ 70%

2 @ 75%

1 Heavy Single (10 Minutes to Establish)

Strength:  Single Arm Dumbbell Rows

3 X 10 Each Side (AHAP)

Gymnastics:  Hand Stand Holds

WOD:  4 Rounds for Time

250 meter Row

10 Dumbbell Man Makers 40/25

10 Hand Stand Push Ups

 

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