March 24, 2015

Warm Up-

3″ KB Snatches 35/26

10 Wall Balls

:30 Medball Wall sit

10 Barbell Push Press

:30 Push Up Hold 1″ off Ground

 

Strength-

A: :20 Max rep close grip bench/floor press @ 65-75%

B: 5 roll back presses (heavy as possible w/ perfect form)

C: :30 max rep decline KB/DB Glute Bridge Floor Press 2×53/35)

D: Rest

 

WOD-

EMOTM for 10″:

Even: 45 second Max Sit Up to Wall Ball 20/14

Odd: 10 Russian KB Swings (As fast as possible)

Two Scores: Number of Wall Balls, & Slowest Round of KB Swings

 

 

 

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