Warm-Up:Double-Under Practice 5 mins
30 Clapping Push-Ups
20 GHD Raises
30 Clapping Push-Ups
20 GHD Raises
Dynamic Warm-up
WODs:
Strength:
Bench Press: 75% x 5, 85% x 3, 95% x 1+
MetCon:
"Nasty Girls"
3 RFT of:
50 Squats
7 Muscle-Ups*
10 Hang Power Clean 95#
*May sub for false-grip chest-to-ring pull-ups, and ring dips
3 RFT of:
50 Squats
7 Muscle-Ups*10 Hang Power Clean 95#
*May sub for false-grip chest-to-ring pull-ups, and ring dips
Endurance: All Out Sprints
Run: 4x300m, rest 5 mins between
Row: 4x375m, rest 5 mins between
Row: 4x375m, rest 5 mins between
Pic1: Good spotter
Pic2: Bad Spotter
Pic2: Bad Spotter
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