Wednesday 9/4

CFP: A. Three sets, not for time, of:
Chest to Bar Pull-Ups x 8-10 reps
Alternating Pistols x 10 reps
Double-Unders x 40-50 reps
B. Four sets of:
Overhead Squat x 4-6 reps
Rest 90 seconds
Weighted Supinated Grip Pull-Ups x 2-3 reps
Rest 90 seconds
C.  For time:
400 Meter Run —
32/24 kg Kettlebell Swings x 10 reps
Hand-release Push-Ups x 1 rep
32/24 kg Kettlebell Swings x 9 reps
Hand-release Push-Ups x 2 reps
32/24 kg Kettlebell Swings x 8 reps
Hand-release Push-Ups x 3 reps
all the way to…32/24 kg Kettlebell Swings x 1 rep
Hand-release Push-Ups x 10 reps
—400 Meter Run
CFF: A. Four sets of:
Overhead Squat x 4-6 reps
Rest 90 seconds
Weighted Supinated Grip Pull-Ups x 2-3 reps
Rest 90 seconds
B.  For time:
400 Meter Run —
Kettlebell Swings x 10 reps
Hand-release Push-Ups x 1 rep
Kettlebell Swings x 9 reps
Hand-release Push-Ups x 2 reps
Kettlebell Swings x 8 reps
Hand-release Push-Ups x 3 reps
all the way to…Kettlebell Swings x 1 rep
Hand-release Push-Ups x 10 reps
—400 Meter Run