Thursday, 06.04.15

Strength
Snatch – 15 minutes to establish 1RM

WOD
15min w/Partner
**Praxair Run while other is completing the following:
6 OH Walking Lunges (95/65)-if can’t perform overhead, use front rack position (Rx+1-135/95)
6 Box Jumps (24/20)
6 Pushups
6 Straight leg Sit-ups

(you may or may not have rest time in there) Scales: 12,10,8 minutes

TEC WOD
20 rounds
100m run – 5 v-ups, 5 Russian Twists (35/25), 5 Plank Up/Downs (scale

rounds as needed-nothing less than 10 though!)

Advanced WOD
1000m row
  then…
21-15-9
 KBS 70/53
 OHS 115/80

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.