10/2/15 Friday

Performance

Warm-up

BB tricep smash; 30sec x 2 sets

BB Trap smash; 30sec x 2 sets

Forearm Stretch; 30sec x 2 sets

+

Hip CrossOver x 5/side

Iron Cross x 5/side

Wall Squats x 5

3-5 pullups

Leg Swings x 10 front and side

x 2 sets

+

5 muscle Cleans

5 Push Press

5 Push Jerks

5 Front squats

x 2 sets w/ empty barbell

 

For time:

30 Ground to Overhead (95/65 lbs)

30 Pull-Ups

400 Meter Run

20 Ground to Overhead (95/65 lbs)

20 Pull-Ups

400 Meter Run

10 Ground to Overhead (95/65 lbs)

10 Pull-Ups

400 Meter Run

 

Competition

Wod will be posted at gym