Monday 10/13/14

Rowdy knocks out some burpees during "Air Force WOD."

BBG (off)
Snatch Balance
3-3-3-3


Strength/WL
OHS
2 x 5, 1 x 5+


Conditioning
7 rounds for time of:
7 Box Jumps, 30"/24"
7 Slapping Push-ups

These are high box jumps, so be sure to go higher than your usual "metcon box jump height" (which is typically 24"/18"). Scaling order for push-ups (from hardest to easiest) is: slapping, clapping, regular, bar).

Compare to 04/14/14.


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