November 16, 2016

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