January 27, 2015

Warm Up-

3″ Run

2RFQ:

10 Strict Press w/ Barbell

:30 Bar Hang

3 x 10 sec up/down Ring Dip

:30 Push Up Plank

 

Strength-

12″, or 16″ Ping Pong (Level1/Level 2)

A.  5 Bench Press @ 65-75%

B. 5 Weighted Ring Dips AHAP

C. Max Effort Floor Press 75/55

D. Rest

3, or 4 Total Sets, Count Bench Press weight + Floor Press Reps

 

WOD-

10 HSPU’s

25 Alternating Arm KB Snatches 53/35

30 Burpees

25 Alternating Arm KB Snatches

10 HSPU’s

For Time

 

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