October 21, 2016

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#tbt #throwbackthursday … when is the last time you PR’d? Are you working towards your goals?

(WOD)
A) COMPLETE 3 SETS (for faster time):
12 Cal Row
10 Box Jump-Overs
8 Toes-to-Bar
…Rest 1 min between sets…

 

…After completion of A), rest 3 minutes, then:


B) COMPLETE 3 SETS (for faster time):
12/10 Cal Assault Bike
10 Alternating DB Snatch
200m Run
10 Alternating Barbell Lunges (135/95)

….Rest 3 min, then:


C) COMPLETE 3 ROUNDS:
12 Cal Row
10 Box Jump-Overs
8 Toes-to-Bar

 


(SUPPLEMENTAL)
A) Split-Jerks (from the box)
5 Sets x 1.1.1


B) Push Press 6×1


C) 3 SUPER SETS OF:
10 Cuban Press
10 Reverse Flies

 


(BURN)
COMPLETE 3 ROUNDS:
12 Cal Assault Bike
200m Run
…Rest 30 seconds…

COMPLETE 3 ROUNDS:
12 Toes-to-Bar
12 Wallballs
…Rest 1 min…


COMPLETE 3 ROUNDS:
50 Double Unders
12 Weighted Walking Lunges

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