Wednesday 8, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Push ups

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
7 jerks
5 push ups

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

3x
10 Double KB front squats
10 Double KB press
10 Double KB deadlifts
8 STRICT pull ups
10 Double KB sit ups
10 Double KB rack lunges
10 Double KB snatch
AHAP