March 2, 2015

Warm Up-

3″ Jump Rope

2RFQ:

10 Barbell Box Back Squats

:45 Wall Sit w/ Medball

10 Strict Pull Ups

:45 Hollow Rock Bar Hang

 

Strength-

12, or 16″ Ping Pong:

A. 5 Box Back Squats @ 70-80% **Following 30×0 Tempo (Keep shins as vertical as possible)

B. 5 Strict Weighted Pull Ups AHAP **Following 30×0 Tempo

C. Max Reps :20 Back Squat 135/95

D. Rest

 

WOD-

3 RFT:

400m Run

10 Hang Power Cleans 135/95

15 C2B Pull Ups

 

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