Wednesday 9/28/16 - Climb & Clean

MAIN WOD
W: 750m Row
5 Sets @ Easy Pace:
5 Pushups
5 Kettlebell Swings
5 Goblet Squats w/Counterbalance
5 Ring Rows
M-1: Bench Press 8RM,
Then 3 Sets of 8 @ 90%
M-2: For Time:
7-5-3 Rope Climb
Alternate With
21-15-9 Squat Clean, 135#/95#
OPTIONS
Level 2
7-5-3 Rope Climb to 12'
Alternate With
21-15-9 Squat Clean, 115#/75#
Level 1
15-12-9 Walk Ups
Alternate With
21-15-9 Squat Clean, 95#/65#
FITNESS CLASS
F-1: Back Squat
3-3-3-3-3
F-2: 3 Rounds:
15 KB Swings
30 Goblet Step Ups
600m Run
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