October 16, 2013

Warm up:

Barbell complex 

Hips/ quads/ calfs

Hypers x light x some

Oly:

3-position clean - 75% x 2 sets  

Snatch deadlift - 100% x 5 x 3  

WOD: 

5 Front squat using bodyweight 

7 HSPU 

9 CTB 

12 min amrap       

WOD 2: 

A: For time

20-15-10 reps of

Box jump 30/ 24

DB muscle/power snatch -50#/30#(each arm) 

dips 

B: Row 3k and run 2miles afap

Make up shizz if needed...

AOD