Monday December 28, 2015

Warm Up: before class
250m row
10 squat to stand
10 jumping  pull-ups
2x20 sec hollow body stretch on bar w/partner
10 elbows high and outside

Strength: Back Squat
2x2 @ 75%
2x2 @ 85%
1x2 @ 90%

Wod:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, (225/155)(185/125)(125/85)

Then...

20 Strict C2B Pull-ups (5 negatives and 20 banded STRICT CTB)