Tuesday, July 24, 2012
Squat Rules
Warm up: 5 min foam rolling, hip flexor stretch 2 x 30 s ea, 100 jumprope (double leg), 50 on the left, 50 on the right, 30 high knees
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
Back squat 8. 8. 8
Wgt dead hang pull ups 3. 3. 3
rest 2 min btwn sets
w/ a partner alt rds
10 wall balls
10 pull ups
10 mb crossover push ups (total)
AMRAP in 15 min
Post bs/pu wgt and partner rds for score
Squat Rules
Warm up: 5 min foam rolling, hip flexor stretch 2 x 30 s ea, 100 jumprope (double leg), 50 on the left, 50 on the right, 30 high knees
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
Back squat 8. 8. 8
Wgt dead hang pull ups 3. 3. 3
rest 2 min btwn sets
w/ a partner alt rds
10 wall balls
10 pull ups
10 mb crossover push ups (total)
AMRAP in 15 min
Post bs/pu wgt and partner rds for score
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