20100623
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
10 DU
IR Stretch x5
Perfect Stretch x5
2 Rounds
Dips x10
TGU x5 Each arm
Hang Power Snatch x10
STRENGTH
Push Jerk 3-2-2-1-1-1 reps Start 60% 1 RM Push-Press
WOD
For time:
5K team row
No team athlete may row more than 500 Meters at one time.
All team members must row at least one 500 Meter pull.
Work will be completed in ten continuous 500 meter intervals
Passthroughs x10
Rotator Cuff Warm-up
10 DU
IR Stretch x5
Perfect Stretch x5
2 Rounds
Dips x10
TGU x5 Each arm
Hang Power Snatch x10
STRENGTH
Push Jerk 3-2-2-1-1-1 reps Start 60% 1 RM Push-Press
WOD
For time:
5K team row
No team athlete may row more than 500 Meters at one time.
All team members must row at least one 500 Meter pull.
Work will be completed in ten continuous 500 meter intervals
posted by Jerimiah at
17:00
1 Comments:
500 m row splits:
137/144/147
they felt good
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