March 4, 2015

Warm Up-

1 Lap + 2 Rounds:

Bear Crawls Forward

Bear Crawls Backwards

Crab Walks Forward

Crab Wals Backward

3/side KB Windmills 35/26

*each movement done length of gym

 

Strength-

12, or 16″ Ping Pong:

A.  5 Bench Press @ 70-80% w/ 30×0 Tempo

B.  5 Weighted Ring Dips AHAP 30×0 Tempo

C.  Max Reps in :20 Floor Press 105/85

D. Rest

 

WOD-

3 Rope Climbs (15 Strict Pull Ups)

200m Run

30 Shoulder to OH 135/95

200m Run

30 Walking Lunges 135/95 (Front, or Back Rack is allowed)

200m Run

3 Rope Climbs (15 Strict Pull Ups)

________________________________

For Time

Leave A Comment

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