Thursday, April 7, 2016

Friday, 4/8/2016

Warm Up:3 rounds of: 5 strict pull ups, 10 ab mats, 15 Air squats...

Strength: Complex of: 5 sets, 1 Squat Clean, 1 Front Squat, 1 Jerk = equals on set. Try to add weight on last set for Max Effort.

Accessory Work: Muscle Up work. Spend no more than 15 minutes of skill. Work some drills. Muscle Up Progression

WOD: Complete for Time:

           - Row 1000 meters
           - Run 800 meters
           - 60  Double Unders
           - 40  Goblet Squats (Demo)
           - 20  Burpees
           - 10  Handstand Push Ups
** sub HSPU for 30 push ups.

Post Time!!  Enjoy the Sun
       

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