Warm Up
200m Run..
Followed by
2 rounds:
3-5 Strict or Kipping Pull ups
6 Each Side Dumbbell Windmills
Followed by..
2 rounds;
8 Wallballs
8 Kettlebell Snatches, each side
A.
“Cannonball Run”
For time:
800 Meter Run
40 Pull-Ups or 20 Strict Pull-Ups
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Wall Ball Shots (20/14 lbs)
800 Meter Burden Run with Wall Ball (20/14 lbs)
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Pull-Ups or 20 Strict Pull-Ups
800 Meter Run
PAOK
As prescribed 24:12
30:35
Strict Pull Ups
50lb DB snatch
Thrusters (no wall ball)
33:30
Used a 53 lb KB, but was only doing 20 reps due to weight.
800 m runs but no burden ball
Strict pull ups
A. 29.21 RX, Strict pull ups, 20lb med ball, on had 35lb db for snatches so did 46 instead of 40