160307 LONG WAY ROUND

Posted: 03/06/2016 in Uncategorized
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WARM UP

BUTT KICKS, PIKE POSITION TOE TOUCH, ARM CIRCLES (10 BIG ONES)

STRENGTH

THRUSTER 8X1 EVERY 1:30 (40%-60% OF CLEAN AND JERK)

WOD

800M RUN

21-15-9

BOX JUMP 30/24

PULLUP

THRUSTER 75/55

800M RUN

ACCESSORY WORK

3X15 SINGLE LEG HIS THRUSTS PER SIDE

(BACK ON FLOOR OR BENCH, BAR ON LAP IF POSSIBLE)

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