Friday, October 7, 2016

 In WOD

Warm Up:  Complete

Jog 400 Meters

20 Wall balls 20/14

15 Butterly Sit Ups

Weightlifting:  KettleBell Clean and Jerks 3 X 3 @ 53/35

Single Arm KettleBell Snatches 2 X 5 Each Side @ 53/35

Strength:  Pistol Progression (10 Minute Max)

Use weight as counter balance

Gymnastics:  Max Effort Ring Dips

WOD:  20 Minute AMRAP

5 Push Presses 95/65

5 Front Squats 95/65

5 Snatches 95/65

500 Meter Row

 

 

 

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