Wednesday, July 29, 2015

Coach Albert taking the On-Ramp class through everyone's favorite move, the Med-ball Clean!!
Arm/Leg Swings
250m Run
2 Rounds of:
10-15 Kipping Glides
10-15 DB Press
20 Walking Lunges

MOD (15:00 CAP)
Cleans
Practice Power or Squat

WOD
Conditioning
6:00 AMRAP of:
6 Pull-ups
12 Push Press 75/53#
24 Lateral Hops (over bar)
Rx+ = 3 MU, 95/63#

Rest 3:00

4:00 AMRAP of:
4 Pull-ups
8 Push Press 75/53#
16 Lateral Hops (over bar)
Rx+ = 2 MU, 95/63#

Rest 3:00

2:00 AMRAP of:
2 Pull-ups
4 Push Press 75/53#
8 Lateral Hops (over bar)
Rx+ = 1 MU, 95/63#
Post reps for each round

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