Call Us: (509) 895-5624

Wednesday 1.13.16

13
Jan

Wednesday 1.13.16

Prep Work500M Row

2X10 Wall facing squats

2X30 Calf stretch

2X10 T-Spine wall press
A.

Build Up to a Perfect 3 rep OHS in 10 Min

*This is not a max just getting more practice under the bar
B.

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders
Or
Complete as many rounds and reps as possible in 14 minutes of:

50 wall-ball shots

200 single-unders
*This is 15.3 From last years open, Get after this and beat your previous score
Pasco competitors
Approach this at 80% Effort

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 GHD hip extension  (Sub Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

Cool Down

Mobility

Post results

Leave a Reply