March 9, 2015

Warm Up-

3″ Jump Rope (Single Skips)

2RFQ:

10 Barbell Front Squats

:30 Glute Bridge

10 No Push Up Burpees

:30 Handstand Hold

(10″ Total Warm Up Time)

 

Strength-

12, or 16″ Ping Pong:

A.  3 Front Squats @75-85% w/ 30×0 Tempo

B.  5 Double KB Bent Over Rows w/ 30×0 Tempo

C.  Max Reps in :30 Alt Reverse Lunges 135/95 (no tempo)

D.  Rest

 

WOD-

3 Rounds:

10 Burpees

30 Double Unders (90 skips)

Rest 2″

30 Wall Balls

3 Rounds:

10 HSPUs

10 Cal Row

 

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