Thursday, October 13, 2016

 In WOD

Warm Up:  5 Minute AMRAP

3 Hand Stand Push Ups

10 Ring Rows

10 Burpees

Weightlifting:  Bench Press

Warm Up With Unloaded Bar

5 @ 65%

5 @ 75%

5+ @85% Or Until Failure

Strength:  Front Squat

Warm Up with Unloaded Bar and Build to Working Weight

3 X 3 @ 80%

3 X 2 @ 85%

Gymnastics:  Parallettes L-Sit Holds (on Boxes) 20 Second Holds X 2

WOD:  For Time

21-15-9

KettleBell Swings 70/53

Calorie Row

 

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