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WOD – Sunday, February 5, 2012

4
Feb

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.  Change your grip on each set.  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

 

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