Monday 9-30-13

 In WODs

Warm Up

3 Rounds

10 Wall Squats

10 Walking Lunges

50′ Handstand Walk or 30 sec Handstand Hold

Skill

Shoulder to Overhead

WOD

A. Hatch Week 11 Day 1 (PR Day!!!!)

Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%

Front Squat: 5@60%, 5@70%, 5@75%, 5@75%

B. 2 Rounds

1 min. Shoulder to Overhead (95/65)

1 min. Box Jumps

1 min. Burpees

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Travel WOD

10 Rounds

1min. Handstand Push Ups

1 min. Tuck Jumps

1 min. Rest

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