Thursday, January 10, 2013

Willson knocking down some nice Front Squats!!!

Arm/Leg Swings
400m Run
2x10 of:
Back Extensions or Good Mornings
Ab-mat Sit-ups
Walking Lunge


WOD
*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes: Establish a 1RM Power Clean.
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:
Establish a 1 rep max S2OH, press, push press, push jerk or split jerk. (racks are okay)

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