Monday December 15, 2014

Warm Up-

3″ Turkish Get Ups 35/26
10 Hi/Lo Pass Throughs
10 Hi/Lo Wrap Arounds
1 x Burgener Warm Up 45/35

Strength-

12″, or 16″ Ping Pong
A: Max Back Squat in :30 @ 90-95%
B: Max Weighted Pullup in :30
C: Box BS Barbell Hold @ 1″ off box for max time in minute (115/75)
D: Rest

Level 2= 4 Sets, Level 1= 3 Sets
*Record Weight, and total reps for both BS, & Pullups

WOD-

In teams of 2, both working at the same time:

Row 750m
50 Alt. 1-arm KB Snatches (44/26)
Row 500m
35 Alt. 1-arm KB Snatches
Row 250m
20 Alt. 1-arm KB Snatches

*One partner rows, while one does snatches. Once both partners finish the movement they switch. Partner cannot start on movement until other partner is finished.

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