Tuesday 9.8.15

STRENGTH
Every 2 minutes for 20 minutes, alternating exercises:
Bench Press 4-5 reps
8-10 ring rows

WOD
Every 90 seconds for 12 minutes:
min 1 - 10 box step ups with DB (AHAP)
min 2 - 10 push press (AHAP)

ENDURANCE
"Players Choice"
Complete each movement in any order you choose, but must finish on burpees
500m row (twice. may not be done back to back)
Endurance loop (twice. may not be done back to back)
50 KBS (53/35#)
50 push ups
75 air squats
75 sit ups
25 burpees

 
CFCHCoachComment