9/5/15: Saturday: See Schedule Below
CFTC and CFTCW at Happy Hour on Saturday!
9am oly club
10am class workout
CFTC and CFTCW at Happy Hour on Saturday!
9am oly club
10am class workout
snatch skill work
then
10 rounds for time
15 wall balls (20/16)
3 snatch (135/95)
1rm back squat
then
8 minute amrap
750m row buy in
4 burpee box jump combo (1 combo = 1 burpee and 4 push-ups)
25 double unders
5 rounds
max rep bench press (135/75)
1min max effort ball slams
rest 2min
then
10 min amrap
ascending ladder
2 strict ring dips
2 strict handstand push-ups
increase reps by 2 each round
then
100 banded push downs
100 banded pull aparts
3 rounds for time
800m run
21 kettlebell swings
12 chest to bar pull-ups