25-NOV-14

A.

Group Joint Warm Up

-750m row

3 rds NFT

Ladder Drill

7 Strict Pull Ups

3 Max Broad Jumps

 

B.

Olympic:

From a rack, 2 Front Squat + Jerk

5×1 Build to heavy load

 

C.

WOD: AMRAP 8 min

500m Row

30 T2B

10 Push Jerk 165/115#

 

D.

Cool Down:

10 Sampson stretch (5 each leg)

1 min each hamstring stretch

1 min each calf stretch

 

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