Call Us: (440) 427-4656

141024 Friday

23
Oct

141024 Friday

10734128_10154670246620332_4316038150494264912_n

 

WU:
500 meter row

Then two rounds of:

Hang power clean x 8

Front squats x 8

 

Strength:
-1-1/4 front squats: 3r x6s w/ heavy weight

  • Between Sets
  • Vertical jumps 8r x 5

Do a short and quick dip then jump as fast and as high as you can. The transition from dip to jump should be lightning fast

  • Pendlay rows  8r x 5s

 

Metcon
RX
500 m row
25 TTB
3 rope climb
50 Wallballs 20/14
3 rope climbs
25 TTB
3 rope Climbs
50 wallballs
500m row

 

RX+

20 TTB
50 Wall balls 20/14
500 m row
20 MU
500 m row
50 wallballs
20 TTB