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Tuesday 121030

29
Oct

Tuesday 121030

Strength/Skill:
Warm Up:3 Rds NFT:

  • 10-15 Second Handstand/Plank Hold
  • 10 Supine Row
  • 10-15 Hip Ext.

Strength:

Skill:

  • Pull Ups
  • Ring Dips
WOD:
A) AMRAP in 4 Minutes:

  • 1-5 Pull Ups

Rest 2 Minutes

B) AMRAP in 4 Minutes:

  • 8/5 Ring Dips (Men perform 8 women perform 5)
  • 8 KB Swing 70/55

Rest 2 Minutes

C) For Time:

  • 30 Hang Clean (Heavy Goal is to finish this with in same time frame as A/B)
  • 30 Over box Jump
Additional:
  • Mobility

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