Tuesday 4/25/17:

W/U CONDITIONING:

• Burgener warm-up with PVC

• skill transfer with PVC

• junkyard dog

• 4x30sec active squat hold

• 15sec break between sets

• additional w/u coach's choice

STRENGTH:

WEEK 1 DAY 2

TECHNIQUE WORK - maintain good form.

• light snatches: 4x3

• no heavier than 40% of 1RM (or lighter)

• work speed & form

METCON:

15-12-9-6-3 REPS:

• box jumps 24"/20"

• KB swings 55/35

rest 2mins then...

• 50-40-30-20-10 double-unders

• 10-10-10-10-10 burpees

POST WOD ACCESSORY:

• CORE TABATA:

• russian twists

• bicycle kicks

- Post results to comments.

#WOD