This Sunday is the last of Steve K.'s swim instruction and WOD at 1:30pm at Ashwaubenon Aquatic Center. If you haven't made it out to one of his classes, I highly recommend it. Steve is an all star at swimming and instruction, and is working with Tom Fameree for The Games and he can help you a lot as well.
1.) Gunslinger
30 Power Snatch 135/95lb
Row 500m
30 Overhead Squat 135/95lb
Row 500m
30 Handstand Push-ups
Row 500m
*2.) 5 Front Squat every 2 minutes for 4 rounds @ approx. 70% (20)
*3.) for time
9-7-5
Shoulder to Overhead 135/95lb
Seated Sled Pull 200/100lb
Push Press 135/95lb
*4.) 20 minutes to complete 12 Clean & Jerk @ approx. 85%
9-7-5
Shoulder to Overhead 135/95lb
Seated Sled Pull 200/100lb
Push Press 135/95lb
*4.) 20 minutes to complete 12 Clean & Jerk @ approx. 85%
*5.) 3 rouns for time
5 Bar Muscle Up
7 Box Jumps 36/30”
5 Bar Muscle Up
7 Box Jumps 36/30”
