10/6/15 Tuesday

Performance

A1. Russian Step-Ups; 10/leg x 4 sets, rest 45sec

*Pistol progression style

A2. Ring Rows @ 2111; 10-12 x 4 sets, rest 45sec

A3. Push-Ups w/ 1sec pause at top; 12-15 reps x 4 sets, rest 45sec

-or-

(If you are competent in the Olympic lifts and wish to get more work in on them you may sub “optional A” for A1.A2.A3.

Optional “A”

Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

 

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Balls (20/14 lbs)

12 Burpees

 

Competition

Wod will be posted at gym