Thurs 4-16-15

Posted on Apr 15, 15

Warm Up:

2 rounds

10 scapula pull ups

3x hanging hip touches

30 sec pec smash (each side)

30 sec t-spine smash

 

Pre-Game:

Every 90 secs for 9 mins:

1 weighted strict pull up (try to find 1RM)

Scale: 2-3 controlled negatives with a 5 second descent

 

WOD:

2 min AMRAP

5 dl (275/185)

10 t2b

15 KBS (70/53)

20 box jump overs (24/20)

rest 2 mins

4 min AMRAP5 dl (275/185)

10 t2b

15 KBS (70/53)

20 box jump overs (24/20)

rest 4 mins

6 min AMRAP

5 dl (275/185)

10 t2b

15 KBS (70/53)

20 box jumps overs

 

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