131014 Monday

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Warm-upĀ 

AMRAC in 10 minutes with 5-8:
DB row-2s Hold against chest
Wall Ball
TnG Power clean
Dips
Mobility

Strength/Skill Development

A1. : Power Clean (TnG x 5-5-5)

A2. : Ring Dips (AMRAP -1 x 2 sets. )

WOD

AMRAP in 5 minutes of:
Power Clean x 7 (60-70% of today’s best TnG x 5 NTE 135/95)
Burpee over Bar x 7
Rest 2 minutes.

AMRAP in 5 minutes of:
10 Wall Balls
5 H/R Push-ups
Rest 2 minutes.

Row max calories in 5 minutes.