30-SEP-14

A.

-Group Joint Warm Up

-400m Run

-3 rds NFT

10 Box Jumps

8 Strict HSPU

10 Unbroken Ring Rows

 

B.

Compare to 16-SEP-14 use same weight/scale

:20 on/ :40 off Power Cleans 95/65#

:20 on/ :40 off Push Press 95/65#

 

C.

(6 month re-test, you did this 25-FEB-14)

WOD: For time

27 Cal Row

21 T2B

15 Squat Clean and Jerk 165/110#

9 Burpee Muscle ups

 

D.

15 perfect air squats

10 Sampson stretch (5 each leg)

5 min individual focus stretching

 

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