28 August 2013 – “Peggy Likes Russell; Russell Likes Banjos”

Warm-up:  5 Minutes Partner Push-ups; Partner holds Plank while Other Partner does Push-ups, Switch every 20 Seconds.

Strength:  Bench Press 3,3,3,3,3

WOD:  EMOM for 12 Minutes

5 Power Cleans (135/95)

Remainder of Minute:

AbMat Sit-ups, Alternate Each Minute with Kettlebell Swings (70/53)

Score is Weight Plus Total Reps

 

AWOD:  EMOM for 12 Minutes

5 Power Cleans with Axle Bar (165/105)

Remainder of Minute:

Alternate Each Minute with Weighted Rack Lunges and Double Unders

Score is Weight Plus Total Reps

 

8-28-2013