11-OCT-14

A.

Warm Up:

Group Joint WU

-Row 750m

-3 rds NFT

Strict Pull ups-10-8-6 (if easy add weight)

10 Pressing Lunges with 1 sec pause at bottom

5 Seated Box Jumps

 

B.

Olympic: EMOM 10 min

Squat Clean + Jerk @ 80% of Jerk

 

C.

WOD: “The Ghost”

6 Rounds of

1 Min max Row for Cals

1 Min max Burpees

1 Min max Double Unders

-1 Min rest

 

D.

Cool Down

5 Min row @ 75-80%

5 Min individual focus mobility

 

 

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