10/16/14

Thursday

 

Warm-Up: 2 Rounds

10 Med Ball Cleans

10 Hand Release Push ups

10 Jumping Jacks

 

Skill:  Kipping/ Toes to Bar

 

Strength:  Thrusters

1 minute max reps @ 45/35, 1 minute rest

1 minute max reps @ 75/55, 1 minute rest

1 minute max reps @ 95/75, 1 minute rest

1 minute max reps @ 115/95, 1 minute rest

1 minute max reps @ 135, 115, 1 minute rest

 

WOD:  For Time:

250 m row, then

21-18-15-12-9-6-3 of:

Power Cleans (115/75)

Toes to Bar, then

50 DU’s

Level 1: 95/65

Level 2: 85/55, single unders, knees to chest

Level 3: Scale as needed

 

Cashout:  20 MedBall situps into front squat

***Challenge of the week!***

MAX HEIGHT BOX JUMP!!