April 11, 2016

(WOD)

A1) PRESS

6-8 reps @ (21×1)

…Rest 1 minute…

A2) STRICT PULL-UPS

6-8 reps @ (31×1)

…Rest 2 minutes, then repeat A1-A2 x 4 sets…

*Complete lat/pec stretch during rest periods

B) SHUTTLE SPRINTS @ 36ft

30 seconds on, 30 seconds off

…Repeat x 12 sets (12 minute total)…

*Goal is to get 8-10 lengths each set

(SUPPLEMENTAL)

A) PUSH PRESS + PUSH JERK + JERK

Complete 6 sets @ light-moderate weight

*Focus on technique!!

B) AMRAP STRICT HSPUs

…Rest 2 minute. Repeat x 3 sets…

(BURN SUPPLEMENTAL)

T.B.A.