29 Jan 2014

Wednesday, January 29

Warm Up
200m run
Junkyard Dog
20 overhead squats with pvc/bar

Burgener Warm Up (clean)
Samson Stretch

Strength
15 mins to work up to a 1RM Power Clean

WOD
15-10-5
Hang Power Clean
Box Jump
Score = Level/time

L1: 70% 1RM, choose box height
L2: 125/85
L3: 155/105

Accessory Work
3 sets of 10 dips (L1: parallete/box L2/3: rings)
3 sets of 10 good mornings, heavy

Mobility
Lumbar Spine/Hips