Friday begins the first day of 1 rep efforts!
Saturday's WOD will be at a local track. We will be doing the Hero WOD "GRIFF"...more details and location to follow later this week
Warm Up
Coaches Choice
Skill
Every 90 secs, for 5 sets, perform the following:
Push Press + Jerk (behind neck) + Split Jerk (5 sec hold in split)
*use 55% Push Press 1RM and build
Metcon:
"Drunken Sailor"
2 rnds:
35 Air Squats
35 Knees 2 Elbows
35 Air Squats
35 Abmat Sit-ups
35 Air Squats
35 OH Lunges (25/15)
Cash-out:
10 x 2 Strict Weighted Dips
*build to heavy...work on getting DEEP
No comments:
Post a Comment