10/03/16

2
Oct

10/03/16

Monday

We have added two new sections to our wod tab, Crossfit Core and Weightlifting. Please go to those tabs to review upcoming workouts. Have a blessed week!

Skill
Life & Fitness
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

Metcon
Life & Fitness
10 Renegade Rows
20 Calorie Row on Concept 2 30 Kettlebell Swings (32/24 kg) 400 Meter Run

if time left Tabata sit ups

Accessory
flat bench press 3 x 12( last set Rest/pause)
incline bench press 3 x 12 (last set rest/pause)

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