STRENGTH/SKILL
A. 3 Sets Lunge/Row Progression/Support
Sets across from last weeks tough set
[if they weren't there, then work
at a tough set for 3 sets across
A. 3 working sets [build up quickly first]
A1. RFESS x5; 3111 tempo; sets across
F: KB Box Step Up x6-8 reps each leg
P: Holding KB in Front Rack
S: 2KB in front Rack
A2. Chainsaw Row x5 each arm; 2011; sets across
F: 2DB Bent Row x8-10 reps; 3111 tempo
P/S: at last weeks tough set of 5 @2011
WOD
"10 min time priority Karnie"
Wall Ball + Dub
2 min max double under
2 min max wall ball
90 sec max dub
90 sec max wall ball
60 sec max dub
60 sec max wall ball
30 sec max dub
30 sec max wall ball
-go deep on each set for reps!
F: Singel Unders + Wall Ball
P: Double Unders +WB
S: 30/20# WB if you got em!
