Monday, March 25, 2013

Warm up:
Row 400m
20x's
Push ups
Sit ups
Back ext
Push press
w/ empty bar
Hold the BOTTOM of the OVERHEAD Squat with an empty bar 3 x 60 seconds.




Strength

Back Squats

EMOM- 3 back squats at 80% for 7 minutes

WOD

3, 6, 9 and so on LADDER WOD

Get as “high” in the ladder as you can in 15 minutes:

3 K2E, Pull Ups, Thrusters (95/65)

6 K2E, Pull Ups, Thrusters

9 K2E, Pull Ups, Thrusters

12, 15, 18 etc…as high as you can get!