Friday 140912

Vise / ViseDowntown

-Warm up-

10 minutes:

20 Kettlebell Russian Swings

20 Kettlebell Swings

20 Kettlebell Deadlifts

10 Single right leg kettlebell deadlift

10 Single left leg kettlebell deadlift

5 minutes:

2 rounds:

10 Shoulder taps

10 Jump Squats

5 Strict pull ups

-Gymnastics- 

6:00 Max distance handstand walk

-Strength- 

Deadlift- 3 @ 70%, 3 @ 80%, 3+ @ 90%

Complete on a 3 minute clock.

-Conditioning-

For time:

10 Shoulder to overhead 205/135

15 Dumbbell snatch 70/50

20 Box jumps 30/24

25 Toes to bar

30 Wallballs 20/14

-Cool Down-

PVC Pass throughs

PVC Good mornings

Sit-and-reach

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