Friday, September 16, 2016

Friday, September 16, 2016


WARM UP - Coach's choice

SKILL -  "OPT Flight Simulator"

  Double Unders... 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

  • You must stop after completing each number. Then immediately start next round.
  • Advanced do UNBROKEN rounds
  • 10 min time limit

WOD

  • 10 Squat Cleans 135/95
  • 50 GHD or Weighted Ab Mat Sit Ups
  • 8 Squat Cleans 135/95
  • 40 GHD or Weighted Ab Mat Sit Ups
  • 6 Squat Cleans 135/95
  • 30 GHD or Weighted Ab Mat Sit Ups
  • 4 Squat Cleans 135/95
  • 20 GHD or Weighted Ab Mat Sit Ups
  • 2 Squat Cleans 135/95
  • 10 GHD or Weighted Ab Mat Sit Ups

FINISHER - 4 x 10 DB Rollback Tricep Extensions

Contact Us

41655 Reagan Way Ste H
Murrieta, Ca. 92562
Email Us
909-262-4878

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