Wednesday December 4, 2013

Well we have 3 days until Rubicon in Vienna.  We have 6 athletes participating, should be a fun time.  In the meantime, we all still have to train.

Skill/Strength

Split Jerk 1-1-1-1-1

recovery: max rep front squat at same wt.

WOD

Pullups (chest to bar if you can)

Swings (70/53)

Burpees

SDHP w/ same KB as swings

15/10/5 reps of each for time (12' CAP)

IMMEDIATELY AT THE 12' MARK YOU HAVE A 5' AMRAP OF:

10 HR Pushups

20 Abmat Situps

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