October 8, 2013
FREE INTRO CLASS TONIGHT, TUESDAY OCTOBER 8TH AT 6PM.
400m Run (Performance=300m Row)
30 Wallballs (20/14)
Supplemental Performance Training:
2 sets of 1 reps @80%
3 sets of 1 rep @85%
Snatch High Pull:
2 sets of 3 reps @80%
2 sets of 2 reps @90%
*This is a high pull, not just a pull.
% Based of snatch 1rm
5 rounds not for time:
3 skin the cat*
6 ring dips, on the high rings after skin the cat
12 Hip Extensions
*If you have never done Skin the Cat, please ask for coaching assistance. This is a shoulder strengthening and stretching exercise. Take it very slow and only rotate as far as you safely can.