Thursday, December 12, 2013

December 13, 2013

Warm up:
3 x 500m row
3 x 10 weighted pistol
roller to quads, IT  and calfs
bands to hips and shoulders

Oly:
3-position Snatch: 65% x 2 sets; 70% x 3 sets
Snatch pull: 90% x 7 x 4
Snatch push press: 70% x 5 x 2; 75% x 5 x 2 

WOD 1 :

3 rounds for time:
row 500
12 dumbell hang cleans 40#/25#
21 box jumps 24/20

WOD 2:
4 x 800 m with equal rest in between

 post times


Finisher:
3 x 20 hypers
10 min on roller

AOD


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