Monday, July 30, 2012
Back At It
Warm up: 400 m run, 2 x 10 of pvc pass thrus, ring rows, split jumps
Skill/focus: Back Squat/DB row
WOD
Back squat 6. 6. 6. 6. (adv 30x1)
1 arm db row x 10 ea
90 s btwn sets
"Mary" Sprints
5 hspu
10 alt pistols
15 pulls ups
AMRAP in 2, 3 min sprints
90 s btwn and pick up where you left off
Post bs wgt and # rds for score
Back At It
Warm up: 400 m run, 2 x 10 of pvc pass thrus, ring rows, split jumps
Skill/focus: Back Squat/DB row
WOD
Back squat 6. 6. 6. 6. (adv 30x1)
1 arm db row x 10 ea
90 s btwn sets
"Mary" Sprints
5 hspu
10 alt pistols
15 pulls ups
AMRAP in 2, 3 min sprints
90 s btwn and pick up where you left off
Post bs wgt and # rds for score
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