banner

SATURDAY 150815

Warm-up:

Run 400m

Crossover symmetry

10 push ups

Then

Three sets, NOT for time, of:

Bar Muscle Ups/chest to bar/ pull-ups x 3-6 reps

Freestanding Handstand Hold/on wall x 30 seconds (use assistance if needed)

Double Unders x 30-40 reps or attempts 

WoD:

Partner up or go solo…if partnering add a round to each couplet…
Three rounds for time of:

10 Power Snatches (135/95 lbs)

20 Box Jumps (30″/24″)
Rest exactly 4 minutes, and then…
Three rounds for time of:

15 Push Presses (135/95 lbs)

15 Toes to Bar
Rest exactly 4 minutes, and then…
For time:

Row 400 Meters or run 400m

20 Burpees Over the Erg

Row 300 Meters or run 300m 
Score will be total time elapsed with a 40 minute cap.
Mobility:

Mash it all and roll out

Then do that some more 🙂

Read more

Search

+
WordPress Image Lightbox Plugin