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FRIDAY 161111

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 PVC OH Squats

Group…

200m Jog

15 Hollow Rocks

Samson Lunges Down

Perfect Stretch Back

30 partner Wall Balls over the bar

 

Fitness:

Four sets of:

Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

Dumbbell Bench Press x 8-10 reps @ 2 sec descend
Rest 60 seconds

Side Plank x 30 seconds each side
Rest 60 seconds
WoD:

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings
10 Burpees
200 Meter Run

 

Performance:

Take 15 minutes to build to today’s 1-RM Snatch
WoD:

For time:

5 Shoulder to Overhead (185/125 lbs)
10 Power Cleans (185/125 lbs)
15 Burpees Over the Barbell
600 Meter Run
15 Burpees Over the Barbell
10 Power Cleans
5 Shoulder to Overhead

 

Mobility:

Couch Stretch

Roll Posterior

Barbell/KB mash legs

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