Wednesday, February 13, 2013
TWISTER
Warm up: 300 m row; 2 rds of 8 light db push press, 5 ring rows, 5 jump squats, 10 hollow rocks
Skill/focus: Push Press
Warm up and build to working weight
Push press 3 rm
WOD
6 push press @ 75% 3 rm
12 Russian twists (ea side) 45#/25# plate
6 bar muscle ups/2 rope climbs/15 ring rows*
5 RFT
*bar mu for rx; rope climbs or ring rows are subs
Post 3 rm and time for score
--Thanks to Troy & Kristian from Maryland for dropping for a wod
TWISTER
Warm up: 300 m row; 2 rds of 8 light db push press, 5 ring rows, 5 jump squats, 10 hollow rocks
Skill/focus: Push Press
Warm up and build to working weight
Push press 3 rm
WOD
6 push press @ 75% 3 rm
12 Russian twists (ea side) 45#/25# plate
6 bar muscle ups/2 rope climbs/15 ring rows*
5 RFT
*bar mu for rx; rope climbs or ring rows are subs
Post 3 rm and time for score
--Thanks to Troy & Kristian from Maryland for dropping for a wod