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Friday 10.16.15

15
Oct

Friday 10.16.15

WORKOUT OF THE DAY:

STRENGTH: Push Jerk 5.4.3.2.1 building to 80% of 1rm

WOD: [ Transport ]
Row 1,000m
50 Wall Balls
50 Push-ups

12min Cap

L1-20/14 to 10′, TTB
L2/M-14/10 to 9′, incline push up, KTE
L3-row 800m, 10/6 to 8′, knee push-up, knee raise

Buy-Out:

A) 4 x Ab 40 on the PB-
“Ab 40″= 10 Crunches
10 L side Crunches
10 R Side Crunches
10 Crunches
-EVERY REP done with a 1sec hold on top of each rep

B) 3 x 35sec HS hold between each set