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Monday, October 29, 2012

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Warm up: 400m run 3 rounds 4 PVC pass throughs 6 burpees 8 walking lunges WOD: A. Rack Jerk 1-1-1-1-1-1 E2MOM B. “Double Double Under Annie” 100 double unders 50 ab-mat sit-ups anchored 80 double unders 40 ab-mat sit-ups anchored 60 double unders 30 ab-mat sit-ups anchored 40 double unders 20 ab-mat sit-ups anchored 20 double unders 10 ab-mat sit-ups anchored Powerlifting: A. 1RM shoulder press (20minutes) B. 1RM front squat (20minutes) C. max strict HSPU

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