Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up – 15 Minutes to find a 1RM B. Three rounds for time of: Row 300 meters 20 Wallball shots, 20 pound ball 10 Pull-ups Courtney Modecki 8:26. Post time to comments.
Powerlifting: A. Hang Power Clean. Power Clean. Squat Clean. 1.1.1. x 4 sets; Rest 5:00 B. Squat Snatch 3 TnG reps @155# every 30 seconds for 5 Minutes. C1. 1 Arm Dumbbell Power Snatch 3 x 10 reps/alternating arms; Rest 2:00 C2. Box Jumps 3 x 3 MAX EFFORT attempts; Rest 2:00 WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov] —
