Mittwoch, 20.12.2017
A. Find your Power Snatch 1 Rep Max.
B. Complete as many rounds as possible in 10 mins of:
20 Wall Balls, 30/20 lbs, 11 ft
10 Strict Pull-ups
C. Each for time:
Ski Erg 100 m
Ski Erg 250 m
Ski Erg 500 m
Dienstag, 19.12.2017
A. Power Clean 5-3-1, using heaviest weight per set
Rope Climb 3-2-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. Partner WOD for time:
200 Assault Bike Calories (Legs Only)s Plank Hold
MM = 200 MF = 150 FF = 100
