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Monday, February 28, 2011

March 1 @ 2:30PM

Warm Up
500m row
2 rounds
5 deck squats/leg + straddle stretch
10 Push-Ups
10 Pull-Ups

Skill
For 10 minutes
Handstand Walks/Kick Ups/Holds
Jump Rope practice (SU/DU/Speed rope)

WOD
21-15-9 reps for time
Sumo-deadlift high pull (95#/65#)
Burpee Pull Ups

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2 comments:

  1. UnknownMarch 1, 2011 at 8:42 PM

    WOD 9 minutes flat. My lungs still hurt 9 hours later.

    ReplyDelete
  2. JerMarch 2, 2011 at 10:10 AM

    11:40 with 100# SDHP

    Max: 16:00 with 80#

    ReplyDelete

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