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Friday

September 5, 2014

Warm-up

Bike
2000m

3 Rounds
10 x KB Swings
10 x KB Windmills (each side)

Strength
Pull Ups (8 x 3)
A: Metcon (AMRAP – Rounds and Reps)
3 Rounds, 3′ each, 1′ RI
15 x Sumo Deadlift High Pull (40/30)
15 x Push Press
B: Metcon (AMRAP – Rounds and Reps)
3 Rounds, 3′ each, 1′ RI
15 x Row (cal)
15 x Wall Ball (20/14)

**Score total rounds and reps each section


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