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14 October 2016

14
Oct

14 October 2016

DSC08237

14 October 2016
Warm-up:  500 Meter Row, 20-15-10 Slam Balls, Ring Rows, 500 Meter Row
Strength:  Bench Press to 1 Heavy Single, then 1 @95%, then 4 @90%
WOD:  For Total Reps:
4 Minute AMRAP:  15 Wallball (20/14), 15 Box Jump (24/20)
Rest 2 Minutes
4 Minute AMRAP:  10 Power Cleans (135/95), 30 DUs
Rest 2 Minutes
4 Minute AMRAP:  15 Wallball (20/14), 15 Box Jump (24/20)
Accessory:  3 Rounds:  20 Mountain Climbers, 10 Plank Dips Right/Left (https://www.youtube.com/watch?v=W6V9u7PI5Yk)

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