November 28, 2013

DATE – Thursday

Warm-up: Band pull-aparts + Presses

Mobility: Lacrosse ball into pecs and delts

WOD A) Strict Press: 5 x 5 (15 min) Completed 80 lbs

(Start first working set of 5 @ 70% of 1RM, increase load as needed over the 5 sets working up to a 5 RM)

WOD B) (18 min)

8 rounds for max reps KB snatch:
20s Handstand hold
10s Rest
20s AMRAP Kettlebell snatch (24/16kg) (Alternate L/R each round)(Sub – KB swing)
10s Rest

- Rest 2 min -

8 rounds for max reps ball slam:
20s Parallette or dip bar tuck hold
10s Rest
20s AMRAP Ball slams (30/20)
10s Rest

Score is total KB snatches + ball slams 114 RX plus (30lbs)