Tuesday, January 10, 2012

Warm up - 3x:

10 pass through
10 OHS
5 spidys
50 jump rope

Skills - 4x:

8 sandbag cleans (35/45/50/45)

8 hindu push ups

10 cossack lunge each side (with TRX or weight)

WOD: 15/15 for 8 rounds at each station; 60 sec. rest in between stations.

Row
Rope snaps
Kb power swing (45)
Squat thrust
Bands - hip hinge/chest press