6 Nov 2013

Warm Up:

2 rounds of

30 double unders

10 parallete or ring dips

10 strict pull ups

10 seated press with KB’s

10 KB row

Samson Stretch

As a group: 4 step bracing

Strength:

Strict Press 8 sets of 1 working toward max effort

WOD:

3 RFT

20 alternating KB Snatch (L1: 25/16#   L2: 35/25#   L3: 53/35#)

20 pullups (L1: 15 pull ups   L2: 20 pull ups   L3: 20 chest to bar/bar MU’s )

200m sprint

Cool Down/Accessory Work:

2-4 sets of 10 back extension

2-4 sets of 30 sec plank hold