Warm-Up:3 Rounds:
5 PVC Pass Thru
10 OH Squat PVC
15 Box Jumps
5 PVC Pass Thru
10 OH Squat PVC
15 Box Jumps
Dynamic Warm-up
WODs:
Strength:
Squat: 75 x 5, 80 x 5, 85% x 5
Power Snatch: 3,2,1,1,1 (70, 80, 90%-do not max)
Power Snatch: 3,2,1,1,1 (70, 80, 90%-do not max)
MetCon:
"Josh"For Time:
21 Overhead Squats 95#
42 Pull-Ups
15 OH Squats
30 Pull-Ups
9 OH Squats
18 Pull-Ups
Endurance:
Run or Row: 200m, 400m, 800m, 400m, 200m
Rest half time to complete each run
Pic1: Yes, you have to keep flipping it
Pic2: Some guys drive big, lifted trucks. Vic doesn't need to...
Pic2: Some guys drive big, lifted trucks. Vic doesn't need to...
Vid: Druck and Agee do "Nate" (No it's not a porn)
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