July 22, 2015

Warm Up-

400m Run

5″ AMRAP:

10 Push Ups

:30 PVC Pass Throughs/Wrap Arounds

10 Strict Pull Ups/Ring Rows

:30 Handstand Hold

 

Strength-

Every 2minutes for 12minutes:

1 Power Jerk + 1 Split Jerk

*Start at roughly 70%, & work up across each set!

Then:

4 x 5/arm Single Arm DB/KB Bent over Row (Use Bench)

 

WOD-

21-15-9:

HSPU’s

Toes 2 Bar

Box Jumps 24/20″

 

 

 

 

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