WOD – Sunday, February 5, 2012

Warm-up: Run/Row/Ski 400m, 50 Double unders, 20 push-ups, 20 ring rows, 10 Kb swings, 10 GHD sit-ups, 30 second Samson Stretch

Strength: Bench 9 sets of 3 @ 65% of your 1RM with maximum speed. Â Change your grip on each set. Â Go close grip, normal grip, then wide grip.

WOD:

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs).
Post rounds completed to comments.

This Wednesday at Healthsprout - 6:45pm