10-28-2013

Warm up

3 Rounds

25 Jumping Jacks

15 Ring Rows

10 PVC Overhead Squats

Skill

Snatch Review

Hip Punch/Retreat

Strength

HBBS Ladder:

Male: 65x5, 95x5 125x5, 135x5, 150x5, 165x5, 185x5, 205x5, 225x5, 245x5, 265x5, 275x5, 295x5, 305x5

Female: 45x5, 65x5, 85x5, 95x5, 115x5, 125x5, 135x5, 155x5, 165x5, 175x5, 185x5, 195x5, 205x5, 215x5, 225x5

Select any five sequential sets. If the fifth set is not completed repeat first set twice. DO NOT MISS REPS. 

WOD

“JACKIE”

1000m Row

50 Thrusters (45/35)

30 Pull ups

Mobility

Banded Stretches (Shoulder/Hip)

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.