2016-01-05 Tuesday

2016-01-05 Tuesday
January 5, 2016 KCF_Admin

A) Group Stretch

B) 9 Minute Running Clock
30 Seconds Push Ups; 30 Seconds Rest
30 Seconds Sit Ups; 30 Seconds Rest
30 Seconds Air Squats; 30 Seconds Rest

C) Weighted Pull Ups (Record weights used)
or scale (if unable to do weighted strict pull ups)
– If using bands try using less resistance band and do Max Effort for 4 Rounds, make sure to take enough rest time in between rounds
– kipping pull ups ~ do max effort pull ups for 4 rounds and record your reps

D) 5 Rounds for time
12x Deadlift (Rx155/105)
9x Hang Power Clean
6x Shoulder to OH


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