141028

By 10/27/2014 wod No Comments

Strength:

1. Work to a max split jerk from a rack.

2. Work to a max bench press.

Conditioning:

3. ME handstand walk in 3 min.

4. 3x500m row at an easy pace – rest 2:00

Outlaws:

Connectivity:

3×0:30 Handstand Hamstring Stretch

3×0:30 Handstand Shoulder Shrug

8x Handstand T-In/T-Out, 3 second pause in each position

BBG:
5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – rest as needed

Conditioning:

2X800m Run with 20/14# Med. Ball – rest 2:00 after each
then…
800m Run (no med ball)

 

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