01.10.11

Coach Rip: "...the jumping position becomes an aiming point" ... hit it every time!!!

CFFM SWOD >
Power Clean 3, 3, 3, 3, 3
CFFM DWOD >
Sprint 3 x 200-M every two minutes, then 50 Burpees AFAP (as fast as possible!)
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CFFB SWOD >
Back Squat 5 x 5, Press 5 x 1
CFFB DWOD >
As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips