12-9-14

Tuesday 12-9-14

 

Warm Up

  • Row 500 Meter
  • 5 burpees
  • 10 inch worm push ups
  • 15 air squats

 

Skill

 

Lower Body Mobilization

 

Strength

 

Work to heavy load

 

2 Front Squats + 1 Jerk

 

WOD

 

  • Run 800 Meters
  • 20 Push Ups
  • Row 600 Meters
  • 40 Ring Rows
  • Run 400 Meters
  • 60 Lunges
  • Row 200 Meters
  • 80 Sit ups

 

Level 1: (banded push up) (Ring Rows feet on ground)

Level 2: (Knee Push Up) ( Ring Rows bent knees)

Level 3: scale as needed

 

Cash Out: Mobilize lower body