11/22/2013

11/22/2013

PROGRAM A)

Skill

Squat practice w/ wallballs

BS 5x5@ 110% body weight or maximal load for complex

WOD

5 Rounds for time

10 Jumping pull-ups (bar 6" above reach)

20 Wall balls (20/14)

100m Shuttle sprint

PROGRAM B)

STRENGTH

1) Back squat work up to a 3RM

2) Back squat 5x1@ 100% of above (rest 2:00-2:30 between sets) if 100% is to heavy go down 5%

Cond

4 Rounds

1min Air dyne sprint for cal.

20 Pull ups

20 Box jumps

Rest :90

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