16 October 2013

GYMNASTICS/SKILL: 

AMRAP:  4 Minutes

  • 5 Squat Thrusts
  • 5 V-Ups

WOD: 

3 Rounds Max Effort Push Press (2 minute rest between rounds)

Descending Weight:

  • Rx:  135/95; S:  115/75
  • Rx:  115/75; S:  95/65
  • Rx:  95/65; S:  75/55

Rest 3 Minutes, then…

AMRAP: 9 Minutes (Teams of 3)

  • Max Row for Meters
  • Max BB Lunges (45/33)
  • Max Cage Hang
  • Each partner does work for 3 minutes and then rotates to next station

CORE:  

OH Squat Hold 3 Minutes