Monday, October 31, 2016

 In WOD

Warm Up:  Complete 3 Rounds

10 Push Ups

20 Double Unders

10 Air Squats

10 Burpees

Weightlifting:  Back Squat

1 X 8 @ 55%

1 X 8 @ 60%

1 X 6 @ 65%

1 X 6 @ 70%

Strength:  Hang Cleans-Focus on Speed Under the Bar

1 X 3 @ 45%

1 X 3 @ 55%

1 X 3 @ 65%

Gymnastics:  Max Effort Hand Stand Push Ups

WOD:  8 Minute AMRAP

2 Rope Climbs

10 Wall Balls

20 Double Unders

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