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General Fitness 11.13.15

13
Nov

General Fitness 11.13.15

Prep Work3 min airdyne

2X10

Beat swings

KB Deadlifts

Barbell power snatch 45/35
WOD

A.

2 rds

15 Toes to bar

10 Deadlifts 135/95

Go directly into

2 rds

30 Double unders

10 Power snatch 95/65
Rest 2 min
Repeat.

Note times
B.

5 Min burpees

Goal is to move at the same speed the entire set
C.

2X 1 Min Each side

Table top stretch

Couch stretch

Soleus stretch
Optional Skill work

LVL 1

5 rds

5 Ring swings

5 Toes to ring

****Work on hollow to arch and timing
LVL 2

5 rds

10 Ring swings

3 Toes to ring

1 Muscle up

****Make each movement perfect.
Cool Down

Mobility

Post results

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