30 April 2015

Warm Up:
Athlete's choice / run prep

Pre:  3 x 800 m Run TT
This is a max effort run with 5 mins rest btwn sets

Warm up shoulders/overhead squat prep

5 x 3 RM Overhead squat
off racks, jerk behind the head
Work up to your 3RM weight and that's where your set starts

SILVERS:
Skill work:  wall planks/wall walks (nose and toes is the goal)

Strength:  Overhead squat

WOD:
4 x 400 m run
2 mins rest btwn rounds

OR

6 x 400 m ROW
2 min rest btwn rounds