Thursday, November 17, 2016

 In WOD

Warm Up:  6 Minute AMRAP

Row 250 Meters

10 Wall Balls 20/14

10 Upright Rows 45/33

10 Burpees

Weightlifting:  3 Position Cleans (floor, above knee, high hang)

3 @ 80%

2 @ 85%

Strength:  Goblet Squats (AHAP)

2 X 10 with a 1 second pause at the bottom

Gymnastics:  Max effort handstand holds

WOD:  12 Minute AMRAP

2 Rope Climbs

10 Burpee Box Jumps

25 Russian KettleBell Swings 70/53

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