WEDNESDAY 9-20-17

WARM UP 3ROUNDS
1 min Jump rope
10 SHPT
10 Reverse grip SHPT
10 Medball Cleans
5 Bar Tap
5 K2E

 

 

STRENGTH
*from the rack
Front Squat 65-70 % of 1RM
*On the Minute For 5 min
1 Pausing Front Squat (3Sec Pause at bottom)
FRONT SQUAT
*On the Minute for 5 min
1 Front Squat

 

WOD

SCORE A) total Rounds or reps

SCORE B) total WALLBALLS IN 8Min
A)
AMRAP 8:

10 Toes to Bar

30 Double Unders
Rest 4:00
B)
AMRAP 8:

Wallballs (20/14)unbroken

*15 Abmat sit-ups after each break of Wallballs

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