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Wednesday Warm Up: 10 pass thrus/pvc THEN: Amrap 5- 7 mins (1st round pvc, consecutive rounds use bar) 200m Run 3 Down and ups ( 1st 3 movements from Burgener Warm Up) 3 elbows high and outside 3 muscle snatch 10 Overhead Squat Skill: 15 minute GOAT Choose a skill other than pushups or hspus that you can do 1 to 3 reps on the minute, every minute for 15 minutes. Record all reps per round. We are doing pushup/hspu program tues and fri, so you may do pushups today if you only come one of those days. You should only be doing pushup program twice a week.Use your rep scheme from last week to manage/modify this week. WOD: Weighted Dip 3-2-2-2-1-1-1-1-1 Dave Lipson 72-100-135-150-162-167-172-177lbs Kim Malz 35-50-60-65-67-67-67 (fail)-67-67lbs  Knowlton, running in the rain Comments are closed.
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