September 18, 2013

RANDI AND CHARLIE

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BOWLING NIGHT: THIS FRIDAY AT 8:30PM

We will be meeting at Concourse Bowling:

3364 East La Palma Avenue

Anaheim

Strength:

Performance: 2RM Thruster

Fitness: 3RM Back squat

*Take 20 minutes to establish

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WOD:

Three rounds for time:

10 Right arm DB snatch, Performance: 80/60, Fitness: 50/30

10 Left arm DB snatch

20 Toes to Bar

 Performance Supplemental Training:

8 minute EMOM

Snatch: 2 reps @ 85%

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Four rounds for max reps:

250m Row, then immediately perform Max reps HSPU

Rest 2 minutes

*The row is just designed to get you winded so you are performing under duress.  So row as hard as possible and kick up to the wall as fast as possible after row.