Storm

  
Four rounds for reps of:
Row (Calories) 45 seconds, rest 15 seconds
85/50 lb Overhead Squat 45 seconds, rest 15 seconds
Pull-up 45 seconds, rest 15 seconds
30/20 lb Ball Slam, 45 seconds, rest 15 seconds
Back Extension 45 seconds, rest 15 seconds

101:
Practice banded Pull-ups, and progress to banded Kipping Pull-ups

Then,
As many rounds as possible in 7 minutes of:
Burpees
Thrusters with light bar

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s