Call Us: (509) 895-5624

General Fitness 12.11.15

11
Dec

General Fitness 12.11.15

Prep Work
3 min of Airdyne :20 Slow :20 Med :20 Fast

3 rds

5 power clean+strict press 45/35

10 Air squats
Then find weight for the workout
WOD

A.

10 Min AMRAP

300M Row

10 Clean and jerk @ 155/105

10 Burpees over your bar
B.

3X30 Airdyne Sprint+10 Air squats as fast as possible
C.

Optional Skill work

10 Min EMOM

3 Ring swings+1 Muscle up+3 Ring swings+1 Muscle up

*If you do not have a muscle up try and drive your hips up to the rings
Cool Down

Mobility

Post results

Leave a Reply