090814 September 7, 2014/0 Comments/in Capacity Training /by wintersmomAttempt a new snatch pr and a new clean and jerk pr Gymnastic strength: 3×3 strict deficit hspu+5 strict hspu from floor+ME kipping hspu WOD: Every 3min x 4 sets 200M RUN 8 DEADLIFTS 275/185# ME ring dips Core 3xme l-sit
September 7, 2014/0 Comments/in WOD /by wintersmomBack Squat 5×2@80% Pause Squat 3×3@75% Skill: ME unbroken pull ups WOD 1 up to 10 front rack lunges AHAP 30 dbl unders between sets of lunges Cash out 50 cal row immediately after the wod Core: athlete choice if there is time