Monday, September 17, 2012

Do It NOW

September 17, 2012


WARMUP:
Row 500m
3 Rounds
- 10 Step Ups
- 10 Shoulder Dislocates
- 10 Pushups
Row 250m

GROUP OLY:
5 X 2 High Hang Snatch
(35, 55, 85, 95, 95)

WOD: "Judgement" for time
- 5 Muscle Ups/15 Chest to Bars
- 100m Run
- 4 Muscle Ups/12 Chest to Bars
- 200m Run
- 3 Muscle Ups/9 Chest to Bars
- 300m Run
- 2 Muscle Ups/6 Chest to Bars
- 400m Run- 1 Muscle Ups/3 Chest to Bars
- 500m Run
(12:19 Chest to Bars)

SKILL/STRENGTH:
- 1 RM OH Press
(85, 95 PR, 100F, 100F)
- 50 Hollow Rocks (day 8)

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