26 Feb 2015

HAPPY OPEN DAY!!!!!!!

STRENGTH:  Front Squats @ Tempo 3-2-X-2
at heaviest weight possible, 2 mins rest btwn sets

SKILL:  DU technique or Triple unders

WOD:  10 MIN AMRAP
4 Bulgarian split squats (35/45 racked on back) alternating legs (lead movement with rear leg, not front one)
10 DU's
2 DB Manmakers

Rx2:  Parallette hopovers

______________________________________________________________________________

SILVERS:

Strength:
1 x 10 Banded strict pull ups
1 x 10 Band assisted negatives (aim for 6-8 sec descent)
2 x 10 Bicep curls

SKILL:  High hang snatch pulls

WOD:  10 MIN AMRAP
4 Bulgarians (db)
10 DU or attempts or x5 singles
2 DB Manmakers (or no load, just movement)