12272013

12272013

PROGRAM A)

1)Wok on handstands and handstand push up for 20 minutes

2)60 Wall balls (20/14)
10 Man Makers
50 Wall balls
15 Man Makers
40 Wall balls
20 Man Makers
30 Wall Balls
25 Man Makers
20 Wall balls
30 Man Makers

PROGRAM B)

Strength:

1) Back Squat 1x10@ 60%, 1x10@ 65%, 1x8@ 70%, 1x8@ 75%

2) Front Squat 1x5@ 60%, 1x5@ 65%, 2x5@ 70%

Cond:

15min AMRAP

11 Pwr Snatch@ 50%

22 DU

Every 3 minutes stop and perform 10 burpees starting @ minute 3


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720 SE Pioneer Way Oak Harbor Wa 98277