07012014- Swing/Snatch/Dub

Schedule Changes for this week: No 7pm class on Thursday. 930am "Hero: Workout on Friday.

Strength/Skill:

Function:

Every minute on the minute for 16 minutes:

Even: 1 Negative + 8 Ring Rows

Odd: 5-8 Push Ups

Performance:

Every minute on the minute for 16 minutes:

Even: 3-5 Strict Pull Ups (add weight)

Odd: 5-8 Matador Dips or Ring Dips

Workout of the Day:

Function:

Complete as many rounds as possible in 10 minutes of:

20 Double Unders or 60 Singles

15 Kettlebell Swings

Performance:

100 Double Unders

15 Power Snatch

75 Double Unders

10 Power Snatch

50 Double Unders

5 Power Snatch

CF414 Endurance:

4 x 400m (rest 3-4mins)