October 13, 2016

Rest Day!

Conditioning: For Time
50 Double Unders
40 Kettlebell Swings 53/35
30 Wall Balls 20/14
20 Burpees
10 Push-up – hand release
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders

WOD: For Time
Strongman mile sled drag. Single or partners.
*If partners, one person drags sled, one does farmers carry and one carries odd object. Rotate on your own.
*If performed as a single, drag sled while carrying object or farmers.
*Sled, farmers, odd object AHAP. Log weight to comments.

WOD: For Time
Partner 2/2/1/1
Teams of 2 complete:
2 Mile Run
2k Row
1 Mile Run
1k Row
*Runs and rows can be split up any way you like

Holding a KB for pressing
Front rack position
Strong wrist vs broken

Push Circuit: 3 Rounds
KB bench press
Front rack double KB squat
Alternating KB shoulder press
KB fly to skull crushers
Runners lunge to knee up 30/30
KB Front/side raises, alternating
*1 min on, 30 sec to rotate

Finisher – time permitting