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Friday 10-2-15 WOD

30
Sep

Friday 10-2-15 WOD

Fitness

Performance

4 Rounds Not For Time Every 90 Seconds for 10 Sets of:
16 Walking Lunges Snatch 70%/2, 75%/1, 80%/1×8
8 Press From Behind Neck Every 90 Seconds for 3 sets of:
8 Strict Pull Ups (weighted if necessary) Clean Pull + Jump Shrug  95%/(2+2)
Then For Time:
9 Minute AMRAP 12,9,6
Run 100 Meters or Assault Bike for 10 Calories Thruster 60/44kg
9 Sit Ups Chest to Bar Pull Ups
9 American KB Swings Then
21,18,15
Wall Balls
Pull Ups
Extra:
3 Rounds
1000 M Row
20 Burpees over Rower
2 Minutes Rest