Monday, November 28, 2016

 In WOD

Warm Up:  Complete 3 Rounds

5 Burpees

20 Double Unders / 40 Singles

20 PVC Pass Throuhgs

10 Calorie Row / 100 Meter Run

Weightlifting:  Front Squat

3 @ 80%

3 @ 85%

2 @ 90%

Strength:  Push Jerk

5 @ 70%

3 @ 75%

1 @ 80%

Gymnastics:  Max Effort Ring L Sit Holds

WOD:  For Max Reps

8 Minute Time Cap

3 Rounds of 5-10-15 Reps

KettleBEll Swings 70/53

Burpee Box Jumps 24/20

After Couplet is Totally Complete, Do Max Rep Pull Ups

(No Pull Ups Between Rounds)

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