General Fitness Wednesday 10-14-15

Prep Work
2X20 Banded pull aparts
2X6 YTW On the rings-Make sure for the “Y&T” your elbows are fully extended the whole time
2X10 Single leg box squats-Slow descent+Quick drive up
2X10 Wall balls As high as possible

WOD
A.
4 sets of
Dumbbell strict press X6 25-27.5% 1RM Strict press
Rest
X10 (5 on each leg)
Single leg box jump-Start small build up
rest as needed in between sets

B.
Russian Fran
21-15-9
KB Thrusters 53/35
Pull ups
Compare to Oct 3rd-Fran
Compare to July 1st-Russian Fran

****If you completed yesterdays training+Optional conditioning
You will perform the 5 rds only for todays training.
5 rds not for time
10 Burpee pull ups
50′ HS walk
15 Hollow rock
10 Walking lunges
10 Toes to bar

Cool Down
Mobility
Post results

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