“monday 8.18.14”

IMG 5021

 

Warm-up:

          mobility

Skill:

           ohs

Strength:

jump squats: 8x2 2 sec hold at bottom (35-40%) 

WOD:

4 amrap

7 push press(115/80)

7 box jump overs 24/20 (no extension, can't jump completely over, no step ups unless scaling)

rest 5 min

4 amrap

6 burpee box jump 24/20 (need hip extension)

10 ohs 115/80

 

 

 

 

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”

 

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