Tuesday, August 21, 2012
Wheel Demon
Warm up: 200 m run, 200 m backwards run, 2 x 10 wall balls, 10 split jumps (tot)
Skill/focus: Split Squat
1 x 8, 1 x 5
WOD
Split squat 4. 4. 4 ea leg
ring dips (strict) max reps
rest 90 s
5 front squat 185#/125# (no racks)
10 pull ups
300 m run
4 RFT
Post split sq 4 rm and time for score
Wheel Demon
Warm up: 200 m run, 200 m backwards run, 2 x 10 wall balls, 10 split jumps (tot)
Skill/focus: Split Squat
1 x 8, 1 x 5
WOD
Split squat 4. 4. 4 ea leg
ring dips (strict) max reps
rest 90 s
5 front squat 185#/125# (no racks)
10 pull ups
300 m run
4 RFT
Post split sq 4 rm and time for score
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