29
Aug
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)