Monday 17, September 2012

Skill:

Weighted Strict Pull-ups 3 x 8 with 40% of 1RM
Ring Support Hold 5 x 15's (Rings Turned out)

Strength:

Hang Squat Cleans

4 x 4 @ 85% of 1RM

Metcon:

3 x
12 KB C&J @ 24/16kg each arm
20 KB Swings @ 24/16kg
12 KB Upper cuts @ 24/16kg each arm
20 KB Deck squats @ 24/16kg

LurongLiving Paleo Challenge WOD:

5x
20 KB Swings 24/16kg
20 Burpees