1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 19th 2013

February 18, 2013

Bill, shirt explains it all.

Warm Up

8x200M Row with 45sec. break between sets

then, 2 rounds of:

15 Box Jumps

15 Push Press (barbell)

Strength

Work up to a 1RM Clean and Jerk

*review clean drills, clean pulls, and Jerk drills.  Taking no more than 10 attempts (20 minutes), establish a 1RM C&J*

WOD

Tabata (20/10) 10 rounds, alternating 2 rounds of each of the following:

-Walking Lunges

-Push Press (75#/45#)

Games Prep

Warm Up

Row 1k

2rounds of:

-50 Air Squats

-5 Rope Climbs

Row 1K

Strength

Shoulder Press

3-3-3-3-3-3

Push Press

1-1-1-1-1-1

WOD

10 minute AMRAP of:

-10 Push Ups

-15 KB Swings

-20 Sit-Ups

-25 Lunges

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