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Tuesday November 13, 2012

Warmup:
3 Rounds (not for Time)
10 Shooters Pushups (Both hands on a kettlebell-try inverting the kb)
max effort strict pull-ups (or 5 negatives)

then:
20 Steps of Weighted Lunges (53/36 per hand)
max effort height box jump

WOD
Fitness
200m Run or Row (Up to 3 way stop and back)
50 Wallballs 6-10
40 KB Swings 12 KG
30 Burpees
20 Pullups (assisted or ring rows)
10 Push-Ups
200m Run or Row (Up to 3 way stop and back)

Performance & RX
500m Run or Row (Around the block)
50 Wallballs 20/14
40 KB Swings (53/36)
30 Burpees
20 Pullups
10 Clapping Push-Ups
500m Row

Contact Us Today And Get Into The Best Shape Of Your Life…

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