September 12, 2013

JIN, HAILEY, RACQUEL, STEVE, CATHY

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STRENGTH:

Fitness:

Front Squat

Five sets of 3 reps

Performance:

Six sets of:  Push Press + Push Jerk + Split Jerk

Build to heavy as possible for a clean set.

WOD:

8 X 250m Row

(Performance: 1 minute rest)

(Fitness: 2 minute rest)

Performance Supplemental Training:

AMRAP 6 minutes:

3 Muscle-ups (Scale: 3 chest-to-bar)

6 Ring dips (complete the ring dips on the muscle-up rings)

9 Toes-to-bar