Wednesday

Did you post your goals for 2012? Today is a 30 burpee penalty! Be sure to scroll down and post in the comments below!

Warm Up:
200m Row
10 Lunging pass thrus
2 lengths bear crawl
7 muscle up drills
7 ring dips
7 muscle snatch w/bar
7 Overhead Squats
200m Row Sprint


Strength: 

Rack Jerk (behind the neck)
On the minute for 10 minutes, Do one Rack Jerk.
Start at a moderate weight and build. Use your Snatch Grip.


WOD:
Overhead Squat
1-1-1-1-1-1-1 
Megan
1/3/2012 12:46:59 pm

5 dead hang pull ups by this summer.

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