Wednesday 11 Sept 19

11
Sep

Wednesday 11 Sept 19

KNH Powerhouse – HIIT

Warm-up

3x

11 slam ball over shoulder

11 situps

11 pushups

foam roll, lax ball, couch stretch, runners stretch.

go over power cleans, thrusters, push jerks. (15min )

Metcon

Metcon (Time)

9/11 Tribute
For Time

2001 meter Row

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row