1/5/15 Tuesday

Performance

A1. Dumbbell or Barbell Push Press; 6-8 reps x 4 sets, rest 45sec

A2. Lateral Lunge @3011(hold KB goblet style if possible); 6-8/leg x 4 sets, rest 45sec

A3. Double-Under Practice; 60 seconds x 4 sets, rest 45sec

 

B. In teams of two, alternate sets to complete four each of:

10 Dumbbell Ground to Overhead or 10 Clean and Jerks (95/65)

10 Box Jump Overs

400 Meter Run/Row or .5mile AirDyne

 

Competition

Wod will be posted at gym