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June 19, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 2 Rounds

200m Run

10 Kettlebell Swings

10 Situps

10 Good Mornings (Empty Barbell)

10 RDL's (Empty Barbell)

10 Push Press (Empty Barbell)

 

Strength: Deadlift

5 Sets of 3 reps

 

WOD:

6 min AMRAP:

9 Hang Power Cleans (135/95)

6 Front Squats

3 Shoulder to Overhead

 

Rest 3 mins

 

6 min AMRAP:

9 Hand Release Pushups

6 Toe to bar

3 Lunges (3 per leg)


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