August 31, 2015

Warm Up-

400m Run, Then:

2 RNFT:

5 Clean Pulls + 5 Clean Hi Pulls w/ Empty Bar

:30 Front Squats Bottom Hold

10 Split Jerks w/ Empty Barbell

:30 Pull Up Bar Hang

 

Strength-

Every 2min for 16min:

1 Hang Clean + 1 Clean + 1 Split Jerk

*Start at 80%, & build for heavy

 

WOD-

3 Rope Climbs, or 15 Strict Pull Ups

Then:

3 RFT:

50 Double Unders

20 OH Lunges w Plate (45/25)

10 Burpees onto Plate

Then:

3 Rope Climbs

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282