Wednesday 28th September 2016

A) 3 Rounds for time:

400m Run

20 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg

10 Ring dips

B) 4 Sets/super set:

5 Strict press

3 Push press

(quickly re-rack bar after the set of 5, increase weight and complete 3 reps)

C) 10min AMRAP:

5 – 10 – 15 – 20 E.t.c Wall balls

10 T2b

15 Box jump overs