May 25, 2016

ENDURANCE/STRENGTH: 3 rounds, 300m/200w row sprint, then 10 x front rack walking lunges

WOD: For time, 3 rounds,

10 x box jumps

10 x toes to bar

10 x sumo deadlift high pulls

 

OLYWOD

WU: 400 m run, then Sampson stretch each side and banded shoulder distraction

STRENGTH:  1) Muscle snatch 50% (4 sets of 3), 55% (4 sets of 2)
60% (2 sets of 2) superset every set w/ 5 x high box jump

2) Overhead squat 70% x 3, 75% × 3, 80% × 3, 85% x 2

WOD: 8 minute AMRAP

5 x handstand push ups

10 x alternating arm KB snatch

150 m sprint