Recovery/Beast day for 15 Dec 2016

0500 and 1140ish at the Fred

 

Recover away!

Or workout. Your choice!

 

Warm up:

Complete as many rounds as possible in 6 mins of:

5 Sumo Deadlift High-pulls, 45/35 lbs

5 Muscle Snatches, 45/35 lbs

5 Overhead Squats, 45/35 lbs

5 Strict Pull-ups

5 Push-ups

 

16.3!

Complete as many rounds as possible in 7 mins of:

10 Power Snatches, 75/55 lbs

3 Bar Muscle-ups

 

Strength:

Bench Press 3-3-3-3-3, using heaviest weight per set

Front Squat 3-3-3-3-3, using heaviest weight per set

 

WOD 2:

Complete as many rounds as possible in 10 mins of:

30 Double Unders Handstand Walk, 40 ft

20 AbMat Sit-ups

Walking Lunge, 40 ft

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