Friday, May 23, 2014

Warm up:

Calf stretches

Forearm and wrist stretches

Samson stretch

Caterpillar 

Run 900 m

40 double unders

20x's

Sit ups

shoulder ROM

OH squats w/ broom

Burgener warm up

1.) Weighted back ext 3x10

2.) Hang Power Snatch:    

    5×3@80% of 3 RM.

   

3.) Strict Press: 

1X5@40%

1X5@50% 

1x5@60%

4.) WOD

21-15-9

Row calories

GHD sit ups 

Wall balls (20/14# )