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Friday 1.29.16

29
Jan

Friday 1.29.16

Prep Work

500M Row

2X30 Table top stretch

2X10 Pass throughs

2X10 OHS W/PVC

WOD

A.

Max Burpees In

4:00

The goal is to beat last weeks numbers

B.

3 Sets of

2 Min Row For max distance

8 OHS From the ground @ 80% max snatch

Rest as needed in between sets
*these rowing sets should be very challenging

20 Min cap
C.

2X 1min Goblet 3/4 squats.

Using a KB of your choice- You will perform the squat breaking below parallel and coming up almost high enough to lock out your legs. You will never lock your legs out during the set.
How it will go

0-:20 Max 3/4 squats (not locking legs out)

:20-:30 Will be a hold at that top position (still not locking legs out)

:30-:50 Max 3/4 squats…

:50-1:00 Will be the same hold…

Rest 1 Min Then repeat
Cool Down

Mobility

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