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August 10, 2015

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Mercredi 13 Janvier 2016

 

A] Warm-up

 

 

B] Strength

Every 90 seconds for 15 minutes:

 

3 squat snatch 

 

Note: build over the sets and must be touch & go

 

C] Wod

For time:

 

10-8-6-4-2

overhead squat @ 135/95

 

30-24-18-12-6

wall-balls @ 20/14

 

1-1-1-1-1

muscle-ups*

 

Note: or 5 ring dips

Exemple: 10 overhead squats + 30 wall-balls + 1 muscle-up... 8 + 24 + 1...

 

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