February 9, 2015
Warm Up-
1 Lap, then:
RFQ:
10 Barbell Front Squat
:30/side single leg glute bridge
10 Pullups
:30 Plank Hold on Elbows
Strength-
12″ Ping Pong (3 Total Sets)
A: 5 Front Squats with a 30×0 Tempo @ 75-85%
B: 5 Double DB Bent Over Rows with 30×0 (heavy as possible following tempo scheme)
C: Max rep in :30 OHS (115/75)
D. Rest
WOD-
50 Double Unders
10 Squat Cleans 95/65
20 Pull Ups
30 Box Jumps
40 Wall Balls
30 Box Jumps
20 Pull ups
10 Squat Cleans 95/65
50 Double Unders
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For Time, 15″ Time Cap
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