7/8/16: Friday
Back or Front Lever Skill Work
then
400m Run for time
rest as needed
100 Kettlebell swings for time
*every break perform 25 double unders*
Back or Front Lever Skill Work
then
400m Run for time
rest as needed
100 Kettlebell swings for time
*every break perform 25 double unders*
7 Sets of 3+1
3 Front Squats + 1 Jerk
then
10 Minute AMRAP
6-Strict Handstand Push-up
8-Strict Chest to Bar
10- Front Squat (95/65)
2 Power Snatch 135#/95
3 Overhead Squat
1 Wall climb
then
Mid Line Conditioning
3 Rounds
:30 GHD Supine Hold (face up)
:60 GHD Prone Hold (face down)
:30 per side plank hold
5 rounds for completion
10 split squats per leg
10 single leg RDL per leg
then
death by toes to bar
Happy 4th Of July!!
9am and 10am classes only! Cookout afterwards!
20:05 AMRAP
Partner 1 :
Flutter kicks
Partner 2 :
6 Burpees
2 Clean and Jerks (165/105)
8 Deadlifts (165/105)