Saturday October 19th, 2013

Lift up Luke

CoreFit
5 MIN AMRAP
8 KB swings
12 lateral barbell hops
10 1 arm DB rows. 5/arm

CrossFit:
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

Rest 15 minutes -   during the rest get your grip, and breath back. Stretch out and row or bike slowly.


15 minute AMRAP
Partner wod
Run 400m - both partners
20 Toes to Bar / GHD sit-ups / Hanging leg raises / sit-ups.  ---partners share the work.




http://www.liftupluke.com/#the-wod