19 October 2013

 

WARRIOR:

ATHENA (OUTSIDE):

For Time:

10 Snatches (155/105)
Run 200m w/ KB (Right Hand) (70/53)
10 Tire Flips (750/500)
25 KB Swings (70/53)
25 Exp. Push-Ups

10 Hang-Cleans (165/115)
Run 200m w/ KB (Left Hand)
9 Tire Flips (750/500)
20 KB Swings
20 Exp. Push-Ups

10 Cleans (175/125)
Run 200m w/ KB (Right Hand)
8 Tire Flips
15 KB Swings
15 Exp. Push-Ups

10 Front Squats (185/135)
Run 200m w/ KB (Left Hand)
7 Tire Flips
10 KB Swings
10 Exp. Push-Ups

or…

Nutrition Challenge Participants Only:

  • Performance WOD Part 2

WOD: 

AMRAP: 21 Minutes

  • 7 Burpees
  • 14 KB Swings (53/35)
  • 21 Four-Count Flutter Kicks

CORE:  

4 Minute Ring Holds

 

We will offer “Lift Up Luke” WOD on Sunday during Open Gym.