February 16, 2015

Warm Up-

3″ Run + PVC Complex

Then:

2RFQ:
10 Barbell Box OHS
:30 wall sit w/ MB squeezed btwn legs (20/14)
10 Pull Ups/Ring Rows
:30 HS Hold w/ face against wall

 

Strength-

12, or 16″ Ping Pong:

A. :20 Max Reps OHS @ 85% (does not follow 30×0 tempo)

B.  7-10 C2B Pull Ups, or 2-3 Bar MUs

C. :30 Max Alternating legs Barbell Lunges 115/75 (does not follow 30×0)

D.  Rest

*Count both OHS, & Lunge reps

 

WOD-

21-15-9

Thrusters 95/65

Front Squats 95/65

Wall Balls

 

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