For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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WOD Jumping Ring dips, Knees to "how ever high I could get them", 16kg KB, 20# DB HSC, 14# WB
22:44
mobility
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"
time: 13:48
Even though that workout looks like a BLAST, I'm not making it into the gym tonight :( This Courtesy Patrol thing is really cramping my style...but if anybody wants to get drunk and cause a ruckus in Clarksville, let me know, I'll be your DD ;)
4 rounds
300m row
9 bear complex #45
Bear complex:
Clean (use hang power clean), front squat, push press (receive bar on back), back squat, push press (from behind the neck, receive in front) = 1.
*was suppose to be 5 rounds but I only did 4 my arms felt like jello.
WOD w/1 band dips, 16kg KB, 20# DB HSC, 14# WB = 24:25
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