Wednesday November 1, 2017

Warm Up 31 (No Measure)

10 Seated MedBall Twists (per/side)

10 MedBall Sit Ups

10 MedBall Squats

10 Push Ups

10 Pull Ups/Ring Rows

+

2 RNFT:

6 Trunk Rotations

6 Windshield Wipers

Metcon (3 Rounds for reps)

AMRAP 7:

30 Shoulder 2 Overhead (95/65)

20 Shoulder 2 Overhead (115/80)

AMRAP Shoulder 2 Overhead (155/110)

rest 3 minutes

AMRAP 7:

30 Hang Power Clean (95/65)

20 Hang Power Clean (135/95)

AMRAP Hang Power Clean (185/135)

rest 3 minutes

AMRAP 7:

30 Deadlifts (185/135)

20 Deadlifts (225/155)

AMRAP Deadlifts (275/185)
*Score as total reps in each of the three rounds.

Hollow Superman (No Measure)

16 Tabata Rounds Alt:

Hollow Holds

Supermans