FRIDAY 03/11/2016

STRENGTH

DB SHOULDER STRICT PRESS 5X10

 

CONDITIONING WOD

FOR TIME

300 METER RUN TO START AND BETWEEN EACH ROUND(4 RUNS)

10 BURPEE

20 STRAIGHT LEG SITUPS RX/A/I =TOUCH TOES

30 AIR SQUATS RX/A/I=FULL ROM

40 1 ARM KB SNATCHES RX=55/35 A=45/25 I=35/15

*BURPEES ARE CHEST TO DECK ,JUMP AND CLAP ,HIPS OPEN

** SIT UPS ARE STRAIGHT LEG AND TOUCH TOES FOR RX/A/I

*** SNATCH- EACH ARM 20 REPS AND CAN MIX HOWEVER DESIRED AND FOR RX/A/I MUST USE KB

RUN 300 THEN 10-RUN 300 THEN 10/20-RUN 300 THEN 10/20/30 RUN 300 THEN 10/20/30/40-FINISHED AFTER 40 SNATCHES