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