3.2.2016

1
Mar

3.2.2016

shankle

The man, the myth, the Legend himself…. Mr. Donny Shankle

WU:/ CC 

Strength:/ 15 min 5×3 Touch and Go Power Snatch working to a Heavy 3

Metcon:/ On a 30min Running Clock

0:00- 3RFT

6 OHS (95/65)

6 TTB/ ADV 3 ring or bar muscle ups

10:00- 3RFT

8 Thrusters (95/65)

8 HSPU

20:00- 3RFT

12 Power Snatches (95/65)

12 Wall Balls (20/14) 10′

  • Rest is built in after each 3RFT until timer strikes the time to start next movement series.
  • Move fast through each series!!!!