Tuesday, September 20, 2016

 In WOD

Warm Up:  3 Rounds

10 Box Jumps 24/20

10 Wall Balls 20/14

10 Sit Ups

10 Jumping Jacks

Weightlifting:  Power Cleans

Warm Up With Unloaded Bar

Take 10 Minutes to establish 1 Rep Max Power Clean

Strength:  Push Press

3 X 2 @70%

2 X 1 @75%

Gymnastics:  Max Effort Ring Dips

WOD:  Metcon Add 3 Reps Until Complete For Time

3-6-9-12-15-18

Toes To Bar

Thrusters 95/55

 

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