Monday Dec 16, 2019

JusAmaCF2019

Warm Up: 
3 Rounds, 10 reps
Russian KB Swing, Single Arm KB Press, Goblet Squat, Single Arm Thruster

SWOD: 
Bench 7 Rep building
alt with 5 sets
Max Ring Dips
10 GHD Sit ups (Weighted Sit Ups)

WOD: 
Every 2:00 for 8 sets
Row 11/8 Calories
4 Power Cleans 135/85lbs
Add 4 Power Cleans each round until failure. (4/8/12/16/20/24/28/32)