Wednesday Oct 6th 2013

Wednesday Oct 6th 2013

Warm Up 
10 rounds or 10:00 whichever comes first 
"Cindy"
5 Pull Up
10 Push Ups
15 squats
*This isn't scored. Use this time to work on good ROM and maybe even you butterfly pull up


Work Capacity 

Grace 

30 C& J 135/95

Or 

Isabel
30 Power Snatches 135/95

Extra Credit 
2 Rep Max Thruster 

3 x 500m Row for time, rest 2-3 minutes between efforts.

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

Mobility
10-20 Minutes: Lower Extremity Foam Roll, Upper Extremity Lacrosse Ball, VooDoo Band, Barbell Mash, Woody Band Mobility Drills on Rig, etc.



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