February 3, 2015

Warm Up-

3″ Air Squats

2 RFQ:

10 Barbell Back Squats

:30 Medball Squeeze

10 Barbell Strict Press

:30 Handstand Hold

 

Skill-

3″ Double Under/Triple Under Practice

 

Strength-

12, or 16″ Ping Pong (Level 1/Level 2)

A.  5 Bench, or Floor Press 65-75%

B.  5 Skull Crushers (AHAP)

C.  Max Floor Press in :25 (95/65)

D.  Rest

 

WOD-

10 Back Squats 155/105 (from ground)

10 Toes 2 Bar

40 Double Unders

3 Muscle Ups (6 C2B Pull Ups)

12″ AMRAP

 

 

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