Tuesday, October 2, 2012

Ashley hitting a Split Jerk during Friday's WOD!!!

Arm/Leg Swings
Row 250m
3 x 10 of:
Good Mornings (pvc)
Back Squat (pvc)

MOD
Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Based off your most recent 1RM Squat.

Specific WU for the KB Swing and Push Press

WOD
5 RFT
20 KB Swings 32/24kg
10 Push Press 115/75#
Rest 1:00 between rounds

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