February 17, 2015 

February 17, 2015

Warm Up-

3″ Medball Bear Hug Run, then:

2RFQ:

3RFQ:
10 barbell floor press
:30 Push Up Plank Hold
10 BJ + depth jump (24/20)
:30 glute bridge

Strength-

12″, or 16″ Ping Pong:

A: :20 Max Bench or Floor Press @ 85%+ (Does not follow 30X0 tempo)

B: 5 plyo pushups onto elevated surface (slow down, explode up onto surface, reset before next rep) *high as possible

C: :30 max double KB Strict Press (2×35/26) (Does not follow 30X0 tempo)

D: Rest

WOD-

10″ AMRAP:

5 Snatches 135/85

10 Box Jumps

5 Shoulder to OH 135/85

10 Burpees over Bar