Wednesday November 21st 2012

The 9 am class working through the 100 yard handstand walks… Feet together!!!!

Wednesday November 22nd 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

A. One time through:
500 Meter row
60 sec. L-sit (accumulate)
30/20 Ring dips
15 PVC pass throughs
20 Hip extension – weighted (25/25)

B. In 7 minutes build to 70-80% of 1Rm Clean and Jerk
– Should be able to move the load quickly and efficiently, not a max effort

C. For time:
21 Jerks (185/125)
42 Pull ups
15 Front squat (185/125)
30 Burpee with lateral hop over barbell

D. Mobility/Recovery
Spend 5 minutes in the bottom of a squat. Check out this video