WOD Thursday, September 17, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Handstand Holds (10 sec)

20 DUs

10 Push-Ups

10 Box Jumps

200m Run

STRENGTH

EMOM x 10

Odd: 30 DUs

Even: 20 HS Shoulder Taps

WOD

12min Cap

15-12-9-6-3

Burpee Box Full Jump-overs (24/20)

Sprint Down & Back

BARBELL CLUB WORK

1. back squat: work up to 70%x3x10 sets.

2. front squats: 70%x3x3

3.good mornings to 45 degree angle:  3 x 5….pause at the 45 degree angle for 1002 count….on 5th rep explode to the top of finish.  remember to hold bar down or the bar will crash on your traps.  this movement should actually mimic the beginning to the end of the 2nd pull.