February 24, 2015:
Warm Up-
3″ Run
2RFQ:
10 barbell floor press
:30 HS hold
5 BJ + depth jump (24/20)
:30 glute bridge
Strength-
12, or 16″ Ping Pong
A: 5 Bench or Floor Press @ 65-75% w/ 30×0 tempo
B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) w/ 30×0 tempo
C: Max Rep in :25 Floor Press / Bench (115/75) *no tempo
D: Rest
WOD-
400m Run
20 Box Jumps 24/20″
10 Alternating Single Leg Step Ups w/ Bar OH (45/35)
20 HSPU’s
10 Alternating Single Leg Step Ups w/ Bar OH (45/35)
20 Box Jumps
400m Run
For Time
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