WarmUp
Row 600m
1 Lap Spiderman
3 Rounds
6 Bootstrap
6 Kossack
6 PullUp
WarmUp FrontSquat

1) PauseFrontSquat 5×1
** 10 second pause rock bottom, try 75% of 1RM

2) EMOM10 3 TnG PowerClean+PushJerk @60% of 1RM

3) Row 2k ForTime

Cool
Couch
Roll

Sam N. is all signed up for The World Wide WOD 2015 Comp!

10384215_765334430205052_2906481702217065148_n

 

For those that missed last years…..

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s