Saturday June 14, 2015

Showing that #soapporter love this AM!

Saturday:
Warm-Up: aerobic 5:00
dynamic
bands
PVC & Barbell

Strength:
A. Overhead squat, 5 x 1-2, 42X1; 2:00 rest #205(2)-#210(2)-#215(2)-#225(1)-##225(1)

B. Halting snatch-grip deadlift, 1-1-1-1-1-1 starting @ 95% 1RM Snatch; adding 10 from there; 2:00 rest finished at #235

Then For time:
100 double-unders (unbroken)
10 tough med ball over shoulder #150
10 burpee muscle-ups

4:30

Then Every :90 for 4 sets: 20 unbroken wall balls, 20 to 10′
All around :35

Then 3 rounds not for time:
6 light Trap 3, 30X0
6 alternating pistols w/:02 hold @ bottom
6 wt hip extensions #35