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21 October 2015

21
Oct

21 October 2015

2014-10-11 18.09.42

Warm-up (12 Minutes):

5 Rounds: 10 Burpees and 20 DUs (40 Singles)

Strength/Skill (18 Minutes):  Strict Press from Rack (20 AbMat Sit-ups in between sets)

5-3-3-1-1-1

WOD:

400 Meter Run to Branard

30 Assault Bike Calories (20 for Women)

30 Power Cleans (135/95)

30 Assault Bike Calories (20 for Women)

400 Meter Run to Branard

 

Cool down:  4 X 1:00 Wall Sits

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