Wednesday - 11/30/17

CLASS PROGRAM

A.) 2017 Ripped Games WOD 2

100 wall balls 20/14

- 2 mins rest - 

80 KB swing 53/35

- 2 mins rest - 

60 Toes 2 Bar  

- 2 mins rest - 

40 HSPU

Int : 85 reps, 65 reps, 45 reps, 25 reps

Scaled : 14/10, 35/26, Hand release pushups

B.) Cool down - 

2400m run, for quality, RX : weight vest 20/14

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C.) Conditioning

3 rounds

300m swim

3 min rest

- cool down , 100m breast stroke, 100m side stroke, 100m back stroke

D.) 321 BarMU - skills

- 4 x ME, chin over bar, side to side hand shuffle above bar

- 14 rounds, E30, rings, one 5 second false grip negative

- 25 bar glide mounts

- 3 x 90 second dead hang