Sunday 10/9/16

A) Coaches Choice Warm-up

B) AMRAP In 20 Min Of:
20 Alt. Russian KB Swings (55/35)
5 Wall Climbs
30 Walking Lunges
200 m Run

 

Comp Class:

Warm-Up:
400M Run
2 Rounds
50 Ft Burpee Broad Jump
50 Ft Crab Walk
50 Ft Bear Crawl
50 Lunge w/Side Twist
10 Gymnastic Kips
10 Hollow Rocks

Skill:
Bar Muscle Ups

WOD:
14 Min AMRAP
10-9-8-….-1 Power Clean (145/100)
1-2-3-…10 Bar Muscle Up

Speak Your Mind

*