10.23.2012

10/23/12 4.2 Tuesday

10/23/2012 PA

Strength  Front Squat - 5 x 3 (80%) *Performance and Competition Skill (gymnastics) Performance - 6 minute EMOM - 10 x Deficit Push-up 45# plates (challenge your skill level) Competition - 6 minute EMOM - 5 x HSPU (strict or kip) WOD - Lactate Tolerance 5 Rounds - (Starting on 4 minute intervals) - 4 Thruster (Performance 95/65, Competition 115/85) - 6 Box Jump (24'/20') - 8 Slamball -150 m Row Sprint