August 22, 2013

Joe squattin

JOE LIFTIN BIG WEIGHT AT WOD GEAR

WOD X 3

Fitness:

For time complete the following:

1000m Row

25 Burpees over Erg

(Rest remaining time until 10 minutes)

 –

At 10 Minutes, complete 3 rounds of:

10 Deadlifts (225/135)

15 Wallballs (20/14)

At 20 Minutes, complete 3 rounds of:

15 Box Jumps (24/20)

10 Pull-ups

Performance:

For time complete the following:

1000m Row

25 Burpees over Erg

(Rest remaining time until 10 minutes)

At 10 Minutes, complete 3 rounds of:

10 Deadlifts (275, 205)

15 HSPU

 –

At 20 Minutes, complete 3 rounds of:

15 Box Jump Overs (30/24)

10 Chest to Bar Pull-ups

 –

PERFORMANCE SUPPLEMENTAL TRAINING:

30 Minutes of Mobility

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806