Lundi 31 octobre 2016

A] Warm-up

B] Strength

4 sets of:

6 shoulder press

rest 30 seconds

60 seconds of plank

rest 30 seconds

10 ring row

60 seconds rest

C] Wod

Option 1 Nate:

Amrap 20 minutes

2 muscle-ups

4 handstand push-ups

8 kettlebell swings @ 32/24

Option 2 Jack:

Amrap 20 minutes

10 push-press @ 115/75

10 kettlebell swings @ 24/20

10 box jumps @ 24/20