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130809

9
Aug

130809

Athlete WOD

For time
100x Walking lunge steps
75x Jumping jacks
50x Squat jumps
25x Pull-ups
50x push-ups
75x sit-ups
100x Squats

Training WOD

1) Smolov 1/2 – HBBS 7*5
2) 12 min to establish max snatch for day, then 1 rep EMOM for 5 min
3) see above for C&J
4a) weighted pull-up 4*5
4b) GH raise with 5 sec negative 4*8
4c) weighted hypers 4*10

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