December 20, 2013

Warmup:

5 x 50 m Sled walks 

5 x 10 ghd sit-ups and back ext.

Oly:

Power clean + 2 clean: 70% x 2 sets, 75% x 2 sets  Snatch balance: 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2  Push Press: 78% x 5 x 5  

WOD:

400m buy in

3 rounds:

12 OHS 95/65

9 burpees

6 ctb

30 dubs

400m buy out

Cardio:

Row 15 min

Abs:

Tabata front lever

AOD