1/5/14 Monday

Performance

Warm-Up

-4×0:20sec Seated Pike Stretch

-3 Attempts at Max Effort L-Sit on Parallettes

*If your max effort sets are not at least :20sec, accumulate 1:30 in total time.

-3×40sec 30 Degree Handstand Hold

 

A. Snatch wave load ; EMOM X 8 sets

Loads %: 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%,

B. Front Squats; 2 reps x 3 sets; rest as needed

Take a few warm-up attempts then perform all sets at same tough weight

+

For time:

2,000m Row

 

Competition

Wod will be posted at gym