Monday November 9, 2015

Warm Up: 100m Run
100m Backward Run
Frankenstein
5 Bridge Ups
straight leg bear crawl
20 Arm Circles Forward/ 20 Backwards
Box shoulder stretch

6-9 “Mini Diane”
15-12-9
KB Deadlift 35/26, 26/18
HSPUs (Pikes on a box)

10-14 Strength;
Snatch:
5@40%
3@50%
3@60%

WOD: For time:
400m Run
30 Push Press 55/35, 35/25 (should be light!!)
20 GHDs (weighted situps)
10 Burpee Box Jump Overs
400m Run