08/30/16

Lift

Life & Fitness
Every minute, on the minute, for 15 minutes:

Minute 1 – Supine Ring Row x 8 reps

Minute 2 – Tempo Push-Ups x 12 reps

Minute 3 – V-Ups x 20 reps

Metcon

Life & Fitness
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg) Run 800 Meters

Accessory

Side Planks 3×1:00
Half Kneeling DB Press 3×12/side

rest :90

Crossfit Core

Lift

15 mins to find 1RM Dead Stop Front Squat

(Place rack so that you are at bottom of squat-record that level for future use)

Metcon

Partnered WOD:

AMRAP x 10 mins

6 Front Rack Step Ups (20 inches) (95/65) (75/Bar)

6 Ab Wheel Rollouts (9 if not fully extended)

(Partners alternate between the two movements)

2 mins for max strict Russian Twists (1-1/2-2)

Two Scores (Total Rounds of Two Partners) + (Total Russian Twists)