25 June 2015

Roll out (5-10 mins)

Warm Up:
Jog 200 m at easy pace
Coach Matt's upper and lower body lift warm up (8-12 reps each)

WOD:  JEREMY - Compare to 4 Sept 2014
21-15-9
OHS (65/95)
Burpees


SILVERS:
Roll out

Warm Up:
Same as above

Pull up work (Phase 1)
5 x 5 self assisted (low bar) pull ups

Strength:  Push press 5 x 5

WOD:  15-12-9
Air Squat (to med ball depth)
Burpees

Cool down:
Phase 1:  Barbell curls 3 x 10-12/accumulate 30 hollow rocks btwn sets of curls