9 October 2017- “Happy Columbus Day!!!!”

Happy Columbus Day!!!! 9 October 2017

Warm-up: Row 1492 meters, 2 Rounds: 14 Air Squats, 9 Burpees, 2 Wall Walks

Strength: Push Press 5×1 – AHAP

WOD: 15 Minute AMRAP

5x Power Snatch (95/65)

5x Pull-up to a Toes to Bar (do a pull up then a toe to bar)

10x Slamballs (30/20)

20x Double Unders (40x Singles)

Rest 0:30

Cool Down: 15-12-9 V-ups/GHD Back Extensions or Reverse Hyper




About the Author

Leave a Reply



Please enter the CAPTCHA text