Wednesday – 5/3/17

 

A. Clean Cluster; 1.1.1.1 x 4 sets, rest 2-3 min

B. Three sets for times of:
250 Meter Row
20 Wall Balls (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
– Rest 3 minutes

*Goal is fastest sustainable time

*post ONLY your slowest time of all 3 sets

 

Optional Accessory

A1. GHD Hip Extension with Overhead “Y” @2113; 8 reps x 3 sets, rest 60sec
A2. Prone Chinese Plank; 60sec x 3 sets, rest 60sec (add weight to hips if possible)

B. One set of:
Max Distance Sandbag Carry
(as heavy as possible, shooting for 300 feet or more)