Monday 09/22/14

Johnna - making good progress on her clean technique

Skill Work
10 min:  Double-unders, triple-unders, or muscle-ups - your choice


Conditioning
"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65#.  20 min cap.

At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, thigh bar mash for 2:00/leg.