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