9 Nov 2013

Warm Up:

200m run

2 rounds of

20 overhead squat with PVC

10 pull ups

10 burpees

20 sit ups

Samson Stretch

Skill:

L Holds

EMOM 5 mins

max L-hold up to 40 seconds

WOD:

5 RFT- 18 min cutoff

1 Snatch (same as squat weight)

10 overhead squats (L1: 40% 1RM  L2: 95/65#   L3: 135/95#)

400m run

Cool Down/Mobility:

10 min squat test