Monday – 7/18/16

bsw.071716.1

WOD #1 – 15 min

5 rds

Push Press x 5 (work to heavy last rd)

 

WOD #2 – 12 min AMRAP

Burpee Box Overs x 10 (Jump or step) (24/20)

Toes 2 Bar x 20 (Scale:  Sit-up x 40)

Cleans x 30 (Power or squat from floor) (>/= 44:  155/105)(45-54:  135/95) (55+:  115/75)

Pull-up x 40 (Scale: Ring or Inverted Row x 100)

Kettlebell Swing (Russo) x 50 (55/35)

Double Unders x 60 (Single Unders x 120)

 

Gymnastics:

Handstand Hold x 30 Sec (2 rds)

 

Accessory:

Hammer Curl Press x 10 (3 rds)

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