Wednesday, August 31 2016.

Wednesday, August 31 2016.

 

 

CROSSFIT:

Day 18.

 

OLY - Hang SQUAT Clean

6x3. Start @ 70-75% of Power Clean MAX, and increase weight every set.

Perform one set every 1:40. DROP EACH REP.

 

 

WOD - 4 Rounds for time

20 Wallballs 20/14

15 Burpees to a 6" target

30 UNBROKEN Double Unders / 60 UNBROKEN Singles *

*If you trip, 200m run penalty + rep count starts back at 0.
20min. cap.

 

 

 

 

BOOT CAMP:

Day 2.

 

SKILL –

Back Squat

Front Squat

Overhead Squat

 

 

WOD – For time

20 Overhead Squats *

400m Run

30 Front Squats *

400m Run

40 Back Squats *

10 Burpees

 

*Barbells taken from the rack.