11/10/16

Tuesday

A)
10 rds
Every 2:30
Back squats
5 x pause back squats (2 seconds at bottom)
With
Max strict Hspu in between

B)
8 min amrap
12 x k/swings (24,16kg)
12 x box jumps (24,20)

4 min rest 

8 min amrap
12 x c2b / pull ups
12 x wall balls 

Optional extra's
1)
5 rds (not for time)
3-7 x muscle ups
1 x leg less rope climb / rope climb
10-15 x weighted back extenstions
2)
5 x 10 one arm rows
5 x 20 band pull aparts