5/14 CWOD

Warm-up…
10 KB one-arm swings (per arm) 17.6lb
10 one-arm snatches (per arm) 26.4lb
(2 sets)

one-arm KB jerks 26.4lb
10 push-ups (alternate wide)
(5 sets)

(10) two-arm clean to jerk 17.6lb
(15) alternating KB row 17.6lb
(10) hang clean to jerk 45lb barbell
(10) pull-ups
(15) rope slams
then die…then do it 2 more times

ABS
:30 plank
:30 bicycle
:30 plank
:30 jack knife
:30 hands over knees
flutter kicks
crunches
flutter kicks
crunches
flutter kicks
jack knife
flutter kicks
hands over knees
flutter kicks
reverse crunches

then die again!

© 2011, Fire Lites Fire. All rights reserved.

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