Wednesday 8-29-18

Warm up

2 rounds

1 Min Row 

1 min bike 


10 Medball G2OH

10 MU Transitions on rings 

30 sec couch stretch each leg


5 Rounds from the rack

3 Front Squats + 1 Jerk

*3 sets 75-80% of 1-RM Clean & Jerk

*2 sets @80-85% of 1-RM Clean & Jerk


10 Muscle-Ups

20 Burpees

40 Wall-Ball Shots (20/14 lbs)

Accessory work

Three sets of

Hollow Rocks x 30 reps

Left Side Hand Plank x 45 seconds

Right SIde Plank x 45 seconds

Straight Body Ceiling-Reaching Crunches x 20 reps 

Rest as needed between Rounds 

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