Monday

12
Oct

Monday

Pre WOD

5 rounds, not for time

Bench Press
5 reps

Double Kettlebell Bent Over Row
10 reps

Workout of the Day

For time
3 rounds
21/15 calorie row
15 wall ball shots (#20/#14)(10’/9′)
9 kettlebell swings (32kg/24kg)

2:00 rest

3 rounds
21 10 meter shuttle sprints
15 box jumps (24″/20″)
9 man makers (#30/#20)

10/12/2015

12 minutes as many rounds as possible

3 kettlebel lwalking lunge steps (20kg/12kg)(L+R=1)
6 KB russian twists (L+R=1)
12 KB sumo deadlift high pull