19 January 2016

2015-01-07 19.09.33

Warmup: We be running, they be rolling

Men West Alabama Run/Ladies Roll
Then switch…

Skill/Strength: Springtime Strength Week 2 (115/95)
*When we finish Week 6, RX Mem should be crushing 155#

Tabata Max Front Squats alternating with Lateral Jumps over Bar, you may Squat Clean the first rep.

Just like Week 1, 20 seconds of Front Squats, 10 seconds rest, 20 seconds of Lateral Jumps, 10 seconds rest for 8 minutes

WOD: For Time…

Break up anyway you wish, move straight through, 5 rounds, 10 rounds, run first, middle, last whatever

50 Dumbbell Thrusters 50/30
100 Slam Balls
200 Double Unders (400 Singles)
East side Lap

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