Wednesday, December 21, 2016

 In WOD

Warm Up:  5 Minute AMRAP

5 Air Squats

5 Burpees

5 Toes To Bar

5 Jumping Jacks

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

3 @ 65%

3 @ 70%

3 @ 75%

Strength:  Single Arm KettleBell Snatch

2 X 10 Each Side (AHAP)

Gymnastics:  False Grip Pull Ups/Ring Rows

WOD:  8 Minute AMRAP

12 Box Jumps 24/20

10 Pull Ups

8 Barbell Push Press (50% of Body Weight)

 

Recent Posts