February 24, 2015: 

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