Monday, 6/20/11

Victorious is back!!

Warm-Up:
3 Rounds:
Run 200m
2 Wall Walks
5 Pull-ups
10 Push-ups
15 Squats

Dynamic Warm-Up/Burg WU


MetCon:
Regional WOD #1
For Time:
Run 1000m
30 HSPU's
Row 1000m

Rest 2-3 hours, then:

Regional WOD #2
Thruster Ladder:
20s to complete one thruster, 10s to change weight (30s total). Bar starts on the ground
Men: 155#, make 10# jumps up to 295#
Women: 105#, make 10# jumps up to 185#
--Work up to the max weight that you can thruster. If getting it from ground to shoulder holds you back, take note and start using a rack.