20 September 2013 – “Jo Se Can You See?”

Programming Courtesy of Jose.

Warm-up:

Strength:
Deadlift: 5×5

Between sets perform handstand push-ups AMAP (practice)

Ready for the story of “Jo Se can u see…?”

We got into America by rowing across the sea; we dug, crawl, jumped and pulled our way to get here and finally we ran to freedom.

So here it is: “Jo Se Can You See?”

Start with Row 500m
Then 21-15-9
Slam ball over shoulder (AHAP)
Burpee jump over box (30″/24″)
Chest to bar pullups
Finish with run to Branard and back

9-20-2013