100924

Wednesday 100915

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Subbed 45 pound barbell thrusters for wall ball. First time doing full hip-extension on top of box, which forced a slower pace but made it so I didn't have to break into sets so it was faster over-all. Time: 29:41

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
15 GHD sit-ups, 15 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar
9 GHD sit-ups, 9 back extensions with 25 pound plate, 5 pull-ups, 5 dips, 10 overhead squats with 45 pound bar

Bar muscle-up practice. Next time try standing on a box progression.