February 10, 2015

Warm Up-

1 Lap +

2 Rounds:

Length of Gym:

Bear Crawls

Crab Walks

Spidermans

Then:

10 Wrap Arounds, 10 Pass Throughs, 10 Reverse Grip Wrap Arounds

 

Strength-

12″ Ping Pong (3 Total Sets)

A: 5 Bench or Floor Press @ 75-85% 30x0o Temp

B: 5 HSPU following tempo (deficit if possible)

C: Max Rep in :30 Floor Press (95/65) (does not follow 30X0 tempo)

D. Rest

 

WOD-

5 Unbroken Jerk Complex (1 Push Jerk + 1 Split Jerk LT + 1 Split Jerk RT) (95/65)

200m Single Arm Farmers Carry 53/35 (100m w/ Right Arm, 100m w/ Left Arm)

Alt. Arm KB Snatch 53/35

20 MB Slam Balls 20/14

3 RFT

 

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San Antonio, TX 78249
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