Thursday November 3, 2016
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Category: WOD

Thursday November 3, 2016

Warm up-

500m Row/400m Run/35 cal AD

3 Rounds

10 jumping squats

8 ring rows

5 clapping pushups

 

Skill-

5 sets

Close Grip Bench Press – 5 Reps (build over the course)

Rest 60 sec

5 supinated strict pull ups (weighted if possible)

 

WOD-

For TIme

30 hang power cleans (165/115) (135/95) (115/75)

90 wall balls

180 double unders

 

Post WOD-

3×10 hammer curls

superset with 3×10 skull crushers

100 flutter kicks

 

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