February 11, 2015

Warm Up-

3″ Medball Bear Hug Run

Then:

2RFQ:

10 Barbell Romanian DL
:30 MB Squeeze wall sit (20/14)
10 Barbell Lunges
:30 pullup hold w/ chin over bar

 

Strength-

12″ Ping Pong (3 Total Sets)

A: 5 Romanian DL @  65-75% of DL Max 30×0 Tempo

B: 5 Weighted Pullups @ (AHAP Following 30×0 Tempo)

C: Max Rep in :30 Snatch Grip DL (115/75) (does not follow 30X0 tempo)

 

WOD-

25-15-10 Reps:

Burpees onto Plate

OH Plate Lunges

*400m Run after each set

 

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