Monday – 210816

Monday – 210816

SWOD

Every 3 minutes for 12 minutes (4 sets), complete:
3 Chin Up Negatives (3-5 sec descent)
2 Wall Walks
30 sec Hollow Hold

WOD

Complete as many rounds and reps as possible in 3 minutes of:
5 Wall Ball Shots (20/14 to 10’/9′ target)
3 Handstand Push Ups
1 Power Clean (225/155)

Note: Rest 1 minute, repeat for a total of 5 cycles. Score is total reps of each cycle. Each cycle begins at the beginning.

……….

BURN

Complete as many reps as possible in 11 minutes of:
Row 1000/800m
50 KB Swings
20 Hand-release Push Ups
Max Abmat Sit Ups in remaining time

– With no rest between rounds, repeat for a second round –

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