12182013

12182013

PROGRAM A)

1)Work to heavy working weight back squat
-then-
2x7@working weight

2)Run 5k for time.

PROGRAM B)

Strength

1a) 5x5 on the toe split jerk light weight, focus on footwork and speed under the bar

1b) 5x5 jerk dips @100% of best jerk

Cond

12.4/13.3

12min AMRAP

150 Wall Balls

90 Double unders

30 Muscle ups

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277