15 Nov 13

Warm Up:

5 min AMRAP

15 mountain climbers

5 Slam ball

5 Wall ball

5 strict pull ups

Samson Stretch

As a group: 4 step bracing

Strength:

Strict Press 10 sets of 1 working toward max effort

WOD:

5 rounds, starting every 3 mins of

10 alt KB Snatch (L1: 25/16#   L2: 32/25#   L3: 53/35#)

10 KB Sumo Deadlift High Pull with KB

10 ring dips (L2: muscle ups   L3: strict muscle ups)

plank hold until end of 2 min interval (L3 planche scaled as needed)

Cool Down/Accessory Work:

2-4 sets of 10 hip extension

2-4 sets of 30 sec plank hold

Stretch with Coach