110915

Thursday

Warm Up:
run 400m

Then:
GROUP WARM UP:  2 rounds (right arm, round 1: left arm, round 2)
8 overhead KB lunges (light weight)
8 KB swings
8 KB Snatches
2 100m Strides

Skill: Pistol Squats
3 sets of 5 to 10 pistols, each leg. If last week was successful, add 1 rep per round. Use weight when needed.

WOD: 8 rounds for max reps (8 mins)
Push press 75/55lb, 20 secs
10 sec rest
Jumping alternating lunge, 20 secs
Rest 10 secs


Jesse Bazarnick 156 pp - 158 lunge, laurie Galassi 107 pp , 113 lunge