Wednesday 5-22-13

 In WODs

Warm Up

3 Rounds:

30 sec Handstand Hold

30 sec. L Sit Hold

15 Pull Ups

then…

10 minutes shoulder mobility

Skills

Split Jerk

Push Press

WOD

I. 15 min. to find heavy jerk

II. Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters

Push Press (115/75 lbs)

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CF Teens

Same as CF Class

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Travel WOD

21-15-9

Burpees

Chair Dips

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