Wednesday, October 5th

Warmup:
3 rounds of:
10 Good mornings w/ PVC
10 Burpee no P/u
10s Front Kick Hold
10s Back Kick Hold

Core:
AMRAP(15):
20 GHD Situps
15s L-Sit on Boxes
10 KB Swings @ 70/53

Dash A:
3 rounds of:
12 Deadlifts
9 Hang Cleans
6 Shoulder to overheads
@ 175/115 135/95

*Look back to August 8th and compare scores
**Seek to under 8 minutes

Dash B:
E2MOM(6):
15/12c Row
10 Wall-Balls

Dash C[Optional]:
30-20-10
Box Jumps
Ring Dips

**3 minutes after each workout for rest.

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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