Thursday
9/6/2012
PA
Overhead Strength
Overhead Squat - 5 x 4 (65% 1RM) if no max is available use a weight that challenges but does not diminish form in this lift.
Skill
12 min alternating EMOM: -max rep double unders
-5- HSPU
Chipper WOD
-buy in- 400m odd object run (medball 20/14)
*on return place medballs in designated area to avoid clutter while wod is in progress
-20 Thruster (95/65)
-20 KB Swings (53/35) go up in weight to challenge
-40 Pull-up (bands ok)
-20 Goblet Squat
-20 Push Press (95/65)
-40 Sumo Deadlift (95/65 this is not high pull)
-cash out- 400m odd object run (medball 20/14)
