9/23/15 Wednesday

Performance

A1. Dumbbell or Barbell Push Press; 6-8 reps x 3 sets, rest 45sec

A2. Single Leg Hip Bridge @ 2011; 8-10/leg x 3 sets, rest 45sec

A3. Partnered Leg Tosses; 15-20 reps x 3 sets, rest 45sec

 

B. EMOM for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps or 5 Power cleans

*Box Jumps – you pick the height – jump up and step down

*Power Clean – you pick the load – heavy as possible for all sets (you will be performing 40 total Power Cleans so choose wisely!

 

Competition

Wod will be posted at gym