KICKBOXING 9:15 AM!
Wod 4 Rounds 3min of work followed by 1min rest 1 Rope Climb 6 Power Clean (155/110) max rep Double Unders CC:3 Rope Climbs and 205/135 on the clean **Break up the cleans and rope climbs however you want , you just have to finish them before moving on to the double unders. Your score is total double unders.**
Post Wod 3X 30 sec plate pinch (35/25) 30 sec wall sit 30 sec rest
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike