11.9.2018

Friday

Skills and Drills:

Death by Ring Dip (long straps)

1 MU

then,

1,2,3,4,5,6, etc

Ring Dip

BB CYCLING:

Clean + FS (1 Clean + 1 Front Squat =1)

60% 1x3, 70% 1x3, 80% 2x3

Strength:

Bulgarian Split Squat

3x15 HAP (15 ea. leg)

Seated Press (HAP)

4x3

Reverse Hyper

3x20

WOD:

"Everything but the...."

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings (70/53)

30 GHD Sit-ups

20 DB Hang squat cleans (35/20)

25 Back extensions

30 Wall ball shots (20/14)

3 Rope climb ascents

20 Calorie on Assault Bike