Thursday, Yannuary 16, 2014

Buy in: Run/row 400 meters, Down dog progression x3, couch stretch, captain morgan, band free style, 15 reps of ohs with band

Overhead Squat 5x5 progressive loading. I would suggest that you perform the first 3 sets from the floor, power snatch then squat.

WoD: 7 rounds for time of

3 power snatches 85/115

5 ohs 85/115

10 box jumps 20/24

The ohs weight is a guide. If you cannot complete 5 unbroken overhead squats at 85/115 lbs, choose a lessor weight. You also have the option to scale up, Poole. Oh and you looked dashing today.

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Mike AlleyComment