18 Sept 2013

Warm Up

parking lot drills- karaoke out and back, horizontal jump out and skip back, sprint out backward run back, burpee to sprint out and back.

20 front squats (PVC/bar), 20 ring dips and 20 sit ups,

samson stretch

 

Skill/Strength

4 x 30 second ring support (30 second rest)

squat clean review/drills

 

WOD

“Nemesis”

2 rounds of:

5x squat cleans (Rx225/165)

10 muscle ups

18 pistols (9 per leg)

rest 2 mins