Attention: Saturday morning classes have been cancelled due to the 5K Assault at Kennesaw Mountain. There will be one training session at 4pm.
Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Power cleans or squat cleans 5x5
WOD:
Run 1 mile AFAHP
30 power snatch (95/65)
30 kettle bell swings (70/45)
30 box jumps (24/20)
30 GHD sit ups
Post mile time and total time.
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Posted by: Moncler jackets | November 18, 2012 at 07:32 PM