10/13/14

Monday

 

Warm-Up:  “Invisible Fran”

 

Skill:  Snatch Grip Deadlift

 

Strength:  Overhead Squat 

(work from moderate load to 1 rep max)

3-3-1-1-1+

 

WOD:  5 Rounds For Time

12 Snatch Grip Deadlift

9 Hang Power Snatch

6 Overhead Squat

Rx : (95/65)

Level 1: (85/55)

Level 2: (75/45)

Level 3: (65/35)

Level 4: Scale as needed

Cash Out: 250 m row (SPRINT!!)

 

***Challenge of the Week****

MAX HEIGHT BOX JUMP!!!