SATURDAY'S W.O.D 11.8.14

WARM UP

30 Paralette Dips

12 Resistance Band Push Ups

2 Rounds

 

SKILL

15 Min. Kettle Bell Training

  • Cleans
  • Bottom Up Kettle Bell Swing

 

PERFORMANCE W.O.D

12-10-8

Push Press #95 #65

S.D.H.P #95 #65

Front Rack Lunges #95 #65

3 Rounds

After each completed, (15 Knees To Elbow)

Time (CAP.) 22 Min. 

 

COOLDOWN/RECOVERY

400m Run

30 GHD-Back Extensions

1 Round

 

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