Thursday, September 14, 2016

 In WOD

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Warm Up:  2 Rounds

Run 200 Meters

20 Jumping Jacks

20 Sit Ups

20 Box Jumps

10 Flag Push Ups

Weightlifting:  Sumo Deadlift High Pull

Warm Up With Unloaded Bar

2 X 2 @ 50%

2 X 2 @ 55%

Strength:  Front Squat

Warm Up with Unloaded Bar

10 Minutes to Find a 1 Rep Max

Gymnastics:  Skin the Cat on the Rings

WOD:  10 Minute AMRAP

2 Hand Stand Push Ups (6 Regular Push Ups)

2 Deadlifts 155/115

10 Russian KettleBell Swings 53/35

5 Pull Ups

 

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