8/8/13

STEPH
SKILL:
In Any Order, Break Up sets and move from movement to movement as needed
3 x 200m Row Sprints – Rest 2 minutes between efforts
3 Sets: 30 seconds max plyo push-ups (One hand on bumper, one hand off, jumping from side to side after each push-up)
5 Sets: 3 Tall Box Jumps
3 Sets: 20 Second Hand Stand hold – Rest as needed between sets
3 Sets: 15 KB Swings – Rest as needed between sets
WOD:

For Time:
5-4-3-2-1
2For1 Wall Ball (20/14)
Burpees
Thrusters (95/65)

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12 thoughts on “8/8/13”

  1. Rows were 35-36 seconds
    Pushups were 20-23-17
    Box Jumps 38-42-44-48-48
    KB 70-90-90
    3:57 @ 135# for the conditioning

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