May 18, 2015
Warm Up-
2 Laps
2 RFQ:
10 Barbell Kang Squats
:45 Medball Wall Sit
10 KB Swings
:45 Plank Hold (push up posititon
Strength-
3 x Kang Squats (Good Morning + Back Squat) Heavy, but with perfect form
10 x Alt Arm KB Snatch AHAP
Each new set begins every 3:00, you have 2:00 to complete the work plus a bonus 1:00 for each couplet.
WOD-
25-15-10 Reps of:
Back Squat 135/95
Shoulder to OH 135/95
Pull Ups
*Perform as :45 on, with :15 off each minute.
For Total Time
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