Saturday October 4th, 2014

Fitness + Performance:

A. Hang Power Clean x 5 reps TnG on the minute x 6 minutes

B Snatch Grip RDL (pull to knee) x 5 x 3 sets, rest 2mins

C CG bench press x 10 reps x 3 sets, rest 2 mins

+

"Rhiannon":
10 minute max double unders




subs:
If not comfortable with the movements, may sub the following
A. KBS x 10
B. Glute Ham Raises x 5-8.
C. Push-ups.      Use rings, plates etc., to increase difficulty.


If you do not wish to do double unders

16 minute amrap:
400m run
10 box jump step-down
30m fw- heavy
15 cal row


monthly challenge :
https://docs.google.com/spreadsheets/d/1lxs_0A10I8ogZ2QqqQWZHbyofvWI2vUDPxlDyKdj5eY/edit#gid=1408702310