10/29/2014

Strength: Overhead squats

 

Running clock 

0:00-5:00

3 Rounds of:

-1 Rope climb @18′

-3 Deadlifts @225/175

-5 Slamball sit-ups @30/20

 

5:00-12:00

20-15-10 of:

-Squatting overhead claps

-Box jumps @24/20

*100′ Shuttle run between sets

 

For time:

-30 Hang cleans @155/105

*Each time bar is set down = 5 burpees

 

Afterburner: 3 x 10 rocking hollow rocks

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top