25 November 2012

 

HEAVY LIFTERS:

JERK / SPLIT JERK

5-5-5-3-3-1-1-1-1  

Then…

TWO PERSON TEAM WOD (ONE BAR)

  • 50 DEADLIFT  (RX: 155/105)
  • 50 HANG CLEANS
  •  50 SQUAT CLEANS
  •  50 FRONT SQUATS
  •  50 PUSH PRESS/JERK

BAR CANNOT TOUCH FLOOR

PASS  BTW TEAM UNTIL REPS COMPLETE

 

 OPEN GYM:

HAND STAND WORK

(E.G.: HSPU, HS HOLDS, SHOULDER TOUCHES

HSPU WITH BAND ASST)