Monday, 4 January 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.
(Compare to 13 April 2009)

Watch the video HERE!

Post weights and total time (including the 1 minute rest periods) to comments.

Monday, 13 April 2009

WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.

Watch the video HERE!

Post total time (including the 1 minute rest periods) to comments.