August 2, 2016

 In WOD

Tracey

Warm Up:  3 Rounds Not For Time

20 Kettle Bell Swings

10 Overhead Walking Lunges (10/25)

5 Pull Ups / Chin Ups

Weightlifting:  Power Cleans

3 X 2 @ 75%

3 X 2 @ 80%

3 X 2 @ 85%

1 X ! @ 90%

Strength:  Push Press

3 X 5 @80%

3 X 3 @ 85%

WOD:  3 Rounds For Time

500 Meter Row

100 Double Unders or X 3 Singles

10 Bar Muscle Ups/ Chest to Bar Pull Ups / or Chin Ups

After Party:  Stretch

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