February 4, 2013

Paula Jager
Monday, February 4, 2013 - 11:55
Monday, February 4, 2013

NOTSO SUPER BOWL

Warm up: 200 m shuttle run, 5 squats, 5 sit ups, 5 push ups, 5 hs kick ups

Skill/focus:  burpee db deadlift

WOD
800m run
4 rope climb (sub 5 ring rows per climb)
20 hollow rocks
15 back extensions
10 db burpee deadlift 45-55#/25-35
5 HSPU
3 rope climb
20 hollow rocks
15 back extensions
10 db burpee deadlift 45-55#/25-35#
5 HSPU
100 double unders (sub: attempts/lat. jumps/4x singles/200ft vc/tuck jumps)
2 rope climb
20 hollow rocks
15 back extensions
10 db burpee deadlift 45-55#/25-35#
5 HSPU
1 rope climb
20 hollow rocks
15 back extensions
10 db burpee deadlift 45-55#/25-35#
5 HSPU
800m run

Happy 28th birthday Jon!

28 clappers


19 85 CLIMB