21-OCT-14

A.

Warm Up:

Group Joint WU

– 3 Rds NFT

40 DU’s

6 Ring V-Outs

4×1 Box Jumps for max hight (this is 4 single attempts per round)

 

B.

Olympic:

4×1 of 2 Push Press+1 Split Jerk

 

C.

WOD: 2 rds for time (23:00 time cap)

20 Cal Row

10 S2O 145/105#

30 Cal Row

10 S2O 145/105#

40 Cal Row

10 S2O 145/105#

 

D.

Mobility:

1 min couch stretch each leg

1 min each pigeon stretch

1 min each banded overhead shoulder stretch

 

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