“tuesday 8.12.14”

IMG 4953

 

Warm-up:

          coaches choice 

Skill:

           hspu

Strength:

back squat: every 2-2:30min

6 reps @ 70%  of 1rm 
4 reps @ 80%
2 reps @ 90%
6 reps @ 80%
4 reps @ 80%

Strict press: 1rm 

WOD:

"J.T."

 

21-15-9  

Handstand push-ups

Ring dips

Push-ups

time cap 15 min

 

 

 

 

“Squat, jump, climb, throw, lift.”

 

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