19 Nov 2013

Warm Up:
coaches choice

GZ:
2 x 1 min V Ups
2 x 1 min Leg Raises
2 x 35 Supermans
Rest 30 secs then 2 min max Sit ups

2 x 15 Jumping Wall touches (or pull up bar)
2 x 15 Tuck Jumps

15 MIN EMOTM 2 reps Press (bar)

POWER:
2-2-1-1 Press (% off TRUE MAX weight)

15 MIN EMOTM 2 reps @ 80%

OLY:
1-1-1-1 Push Jerk

15 MIN EMOTM 2 reps @ 80%

WOD:
25-20-15
Wall Ball/Ring Rows