Wednesday 12, August 2015

Warm up:

400m run
Then
4x
5 ring rows
6 push ups
7 air squats
Followed by
PVC dislocates

Skill:

Kettlebell windmills
Shoot for 50 each side, or 7 minutes worth of work
*arm locked, reach back with hips, keep your eyes on the KB, oblique's and back "abs" are the focus here

Strength:

Deadlift
12-10-8 WARM UP
8-8-8 at 70% of your 1 rep max you found July 29th, 2015

Metcon:

Today we have Ragen and her 21st birthday!!!!!

Let me say shots, and these movements can be rough - but I was convinced when I took off out the door in front of Jennie Fong running, that I was going to beat her, when she passed me my liquid courage or should I say confidence fell a little bit

8 minute AMRAP
12 pull ups
9 HSPU
4 box jumps

2 minute rest

21 double tap wall balls
400m run