17 Nov November 16, 2016 Posted under: Workouts STRENGTH: On the minute for 15 minutes, Min 1: Row 250m/200 m Min 2: 5 x strict handstand push ups Min 3: 3 x heavy tire flips WOD: 3 rounds for time, 10 x Back squat 10 x Russian kettle bell swings 10 x burpees OLYWOD STRENGTH: A) clean and jerk – 65% x 1 x 5, 75% x 1 x 5, 85% x 1 x 5 B) clean pulls 3 x 3 WOD: 3 rounds, against a 3:00 running clock, 10 x front squats 20 x Russian KB twists AMRAP in remaining time of bar muscle ups