6/22/15 Monday

Performance

A1. Clean Grip RDL @ 4111; 6 reps x 4 sets, rest 30sec

A2. Lying banded curls; 20 reps x 4 sets, rest 30sec

A3. Nose-to-Wall Handstand Hold; 60 seconds x 4 sets, rest 30sec

 

B. AMRAP in 8 minutes of:

12 Russian Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

 

C. 1 set:

400m Sled drag (110lbs/65lbs)

*Forward facing drag with straps over shoulders. Should take roughly 3-5 minutes.

*These are done over at Lunken

*fat boy sleds weigh 40lbs and Dog Sleds weigh 105-130lbs

 

Competition

Wod will be posted at gym