October 15, 2014

STRENGTH: 5 x 5 strict pull ups or negatives + 10 x dips following each set

WOD: 5 rounds for time,

400 m run 

15 x front squats

 

 

OLYWOD

STRENGTH: Bear Complex

5 rounds, moving through the following complex

1)power clean

2)front squat

3)push press

4)back squat

5)jerk

90 seconds rest

BURNER: 8 minute AMRAP

4 x shuttle sprints

8 x dumbell rows, each arm

12 x jumping lunges