Warm Up: PVC Drills
Strength: Cleans (Power or Squat, whichever is needed)
3-3-3-3-3 @ 70% of highest Clean and Jerk from last week
WOD: 400 Meter run
then
3 Rounds:
20 Pull Ups
15 Ring Dips
10 GHD Sit Ups
then
500 Meter Row
Group Times: 6,7,8,9 AM and 3,4,5,6 PM
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