Friday 23 March 2012

Warm up

Russian Gyamnastic Warm up - Day 2

Upper-body pulling (5 sets of):
1. Kip attempts x 3
2. Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back (3 sets of):
1. Tuck L-hang x 10 seconds
2. Kettlebell swings x 10 (16/12 kg)

WOD

A

Shoulder press for max weight
3-3-3-3-3

B

3 RFT for time of:

Run 800 meters
Rest 2 minutes