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July 3, 2014

Thursday:

Warm-up-

Iso/Stab- Superman hold to iron man hold 15 sec each for 4 rounds

Gym Prog- Low side to side squat 3 x 12

Skill Transfer- High Hang power snatch 5 x 2 (stay light and fast.  Really whip the bar up)

 

 

WOD- “Quarter Gone Bad” 

5 Rounds

15 seconds max effort Thruster (135/95lb max)

45 sec rest

15 sec max effort weighted pull-ups (50lbs max)

45 sec rest

15 sec max effort burpees

45 sec rest

Score is total reps completed

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