20 Nov 13

Warm Up:

20 burpees

20 medball cleans

10 HSPU

6 x 10 sec L holds on paralletes/rings

samson stretch

Strength:

Sotts Press 12 sets of 2

(start with bar, increase by no more than 20lbs/set unless experienced with lift, keep barbell out for WOD with the max weight on it from Sotts Press)

WOD:

3 rounds for max reps

90 sec max lateral jump over barbell/burpee

30 sec rest

3 mins rest

3 RFT

10 Curtis P’s

1 Rope Climb

Cool Down/Accessory Work:

1 min each (or max hold)

Plank, Ring Support, L-Hold

Stretch with Coach