Tuesday 8.27.13

Buy In: Run Southern Star loop. 15 reps- Cat/camel, supermans, bridges, back extensions. 3 x Downdog progression.  

Push Press 1x5,1x3, 5 heavy singles. Don't jerk. Know the difference. Practice being coachable. 

In 20 minutes complete as many rounds as possible of:

Run 400 meters

Row 200 meters

1 Rope Climb

1 Push Press (from rack- 115/185)[scale as needed, don't push jerk]

If there is a bottleneck at the rower, move on to another exercise. If the WOD time is crowded, start some folks on the rower and others on the run.

Mike AlleyComment