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Smoke Screen

IMG_2808

Carrie and Erin powering through some WallBalls.

Warm-up:
250 row (easy)
1 min rest
250 row (sprint)
7 mins
3 Turkish get Ups (per side)
3 Broad Jump
10 Bottom up KB press (5 per side)
10 Banded Pull aparts
10 Seated Wall Angels

Strength:
Every 90 sec for 12 minutes
1 Power Clean
1 Clean (full)
1 Jerk
then…
Every 90 sec for 9 min
3 Push Press

Conditioning:
Every 3 min for 15 minutes
200 m run
Max Effort WallBalls (20/14)
-your score is total number of wallballs

October 19, 2015 | News | 0

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