Wednesday, March 12, 2014
20 Minutes to find your 1-RM Overhead Squat
Top 3 M/F lifts go on the Leaderboard.
Proper ROM must be verified by a Coach.
30 Box Jump Buy-In 24/20
10 Abmat Sit Ups
Rx+ = 30/24, GHD Sit Ups (must go Full ROM on GHD’s)
With Med Ball Deadlift/hang power clean/push press complex
Transition to barbell with light weight. same complex
Transition to WOD Weight to prepare for Ladder WOD
Up Ladder 1-10
Hang Power Clean 45/75
Push Press 45/75