9/4/13 Wednesday

Performance

A1. Ring Rows @ 2111; 10-12 reps x 4 sets
(get as horizontal as possible), 
Rest 90 seconds

A2. Good Mornings (stance will vary based on individual weaknesses) @ 3010; 6-8 reps x 4 sets, Rest 90 seconds

B. 
10 min @ 80%:

TGU – moderate load

rest walk 3 min

10 min @ 80%:

10 burpees

10 Box Jumps – step down (24/20)

rest walk 3 min

10 min @ 80%:

FW – heavy DB’s for distance

 

Competition

Wod will be posted at gym