1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 16th 2013

October 15, 2013

Warm Up

Row 1K using Tabata intervals (30 sec. Moderate/30 sec. Intense)

then,

EMOM for 8 minutes:

-8 Wall Balls (20/12 @ 10 ft. target)

-3 Burpees

Strength

Hang Power Clean

3-3-3-3-3-3

WOD

For 8 minutes:

-Even Minute: 15 Box Jumps (24″/20″)

-Odd Minute: 10 Back Extensions

Advanced Athletes

-1 Snatch High Pull (Floor)+1 Snatch High Pull (Below the Knee)+1 Hang Snatch (Below the Knee), 4-5 work sets

-Clean Pull (Floor)+Hang Clean (Below the Knee) (2+1) 4-5 work sets

– Front Squat 3×3, same weight for all sets

then,

12 min. AMRAP of:

-200M Row

-10 KB Swings (32kg)

-10 Walking Lunges with KB 32kg (Farmers Carry 5 steps Left hand, 5 steps Right hand)

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