Wednesday, June 26, 2013

Warm up for 10 minutes:
Caterpillar
Leg swings
Butt kicks
Calf stretches
Ankle rolls
Push ups
Pull ups
Shoulder ROM


Strength:
1.) Snatch First Pull: 3x3, heavy as possible (same weight all 3 sets); rest 60 sec.

2.) Snatch (power): High Hang; 7x2 (work to heavy but not maximal set)

3.) High Bar Back Squat: 20 Min to get 1RM

4.) Push Press: 3x5; heavy as possible; rest 60 sec

5.) GHD Sit Ups: 3x15; rest 60 sec



WOD:
Death by 10m sprints (aka EMOM)! Beat your last #!

Rest 3 minutes THEN

AMRAP in 12 minutes
2 Wall Climbs
10 Dips
200m Run