February 9, 2015

Warm Up-

1 Lap, then:

RFQ:
10 Barbell Front Squat
:30/side single leg glute bridge
10 Pullups
:30 Plank Hold on Elbows

 

Strength-

12″ Ping Pong (3 Total Sets)

A: 5 Front Squats with a 30×0 Tempo @ 75-85%

B: 5 Double DB Bent Over Rows with 30×0 (heavy as possible following tempo scheme)

C: Max rep in :30 OHS (115/75)

D. Rest

 

WOD-

50 Double Unders

10 Squat Cleans 95/65

20 Pull Ups

30 Box Jumps

40 Wall Balls

30 Box Jumps

20 Pull ups

10 Squat Cleans 95/65

50 Double Unders

_________________

For Time, 15″ Time Cap

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