Strength:

Clean

1-rep max

Compare to Monday, 17 November 2014

 

Conditioning:

“Time to pay”

600m Run

40 Slammers (12/8)

20 Wall-Ball Shots (20/14) @ (10/9′)

10 Muscle-ups

20 Wall-Ball Shots

40 Kettlebell Push-ups*

600m Run

 

For Time

*Burpees are an acceptable alternative for any RHBC folks, and anyone else. 🙂

 

Mobility:

Super Front Rack – 1:300 each arm

Banded Olympic Wall Squat – 1:30

Quad Smash – 1:30 each leg

 

 

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