Warm-up: 400 Meter run or 500 Meter row 4 Rounds: 3 Burpee pull ups Wall to wall fanny kickers Workout: 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up Gretchen Kittelberger 9:20. Post time to comments. Compare to 100323.
Powerlifting: A. Power Snatch. Snatch Balance. OHS. 1.2.2. x 4 sets; Rest 3:00 B. Squat Clean – 30 reps for time @225/155# – Time cap is 15 minutes. C. Evil wheels – 5 x 10 reps; Rest as needed between sets WOD Demo with Gretchen Kittelberger – video [wmv] [mov] [HD mov]
