Friday May 10th 2013

THE TEAM

WOD

A. Dynamic box squat @ 55-  60% X 3 reps X 10 sets
– rest 60 sec.
– Advanced athletes add bands

B. Clean and Jerk @ 80 – 85% X 2 reps X 10 sets
– rest 60 sec.

C. “Tabata”
20 sec. on and 10 sec. off for 8 rounds
Alternate between the following exercises, rest 1 min B/T couplets
1) Back extensions & DB floor press (50/35)
2) Ring dips & DB snatch (70/50)
3) Thruster (75/55) & Ball slams (35/25)