August 3, 2016

Kiana killin’ it on HSPUs

(WOD)

STRENGTH:
A1) 5 reps Back Squat(30x1)
…Rest 1 min…

A2) 4-6 Weighted Pull-Ups
…Rest 1 min. Repeat A1-A2 x 4 sets…

WOD:
AMRAP 10 mins:
5 Hang Power Cleans (135/95)
10 Alternating BB Front Rack Lunges
10 No Push-Up Burpee Box Jumps (24/20)

(SUPPLEMENTAL)

6,5,4,3,2,1
Deadlift (315/225)
Clean (225/155)
Muscle up

(BURN)

1000m Row

20 Kipping Pullups
5 Burpees-over-Rower
800m Row
15 Kipping Pullups
10 Burpees-over-Rower
600m Row
10 Kipping Pullups
15 Burpees-over-Rower