Wednesday, September 14, 2016
Warm Up: 6 Minute AMRAP
5 Pull Ups
5 Burpees
10 Pistols (5 Each Leg)
5 Toes to Bar (Anchored Toes to Bar)
Weightlifting: Bench Press
Warm Up to Working Set with 5,4,3,2,1 Rep Count
3 X 3 @ Working Weight
3 X 2 @ Working Weight + 5 Pounds
Strength: Clean and Jerk
3 X 2 @ 70%
2 X 2 @ 75%
WOD: 3 Rounds for Time: 18 Minute Cap
10 Kettle Bell Snatches (5 Each Side)53/35
40 Double Unders
20 Wall Balls
10 Calorie Row
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