May 18, 2015

Warm Up-

2 Laps

2 RFQ:

10 Barbell Kang Squats

:45 Medball Wall Sit

10 KB Swings

:45 Plank Hold (push up posititon

 

Strength-

3 x Kang Squats (Good Morning + Back Squat) Heavy, but with perfect form

10 x Alt Arm KB Snatch AHAP

Each new set begins every 3:00, you have 2:00 to complete the work plus a bonus 1:00 for each couplet.

 

WOD-

25-15-10 Reps of:

Back Squat 135/95

Shoulder to OH 135/95

Pull Ups

*Perform as :45 on, with :15 off each minute.

For Total Time

 

 

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