Monday, 18 February 2013

The Samurai Fitness Center will be open 0600-1800 in observance of President's Day.

WARM UP
· Run 800m
· 3 rounds
     5 Pistols (each leg)
     10 Hip & Back Extensions
     5 Glute Ham Raises (on GHD)

 SKILL
20 minutes to establish a 1RM Clean and Jerk

 CONDITIONING
"Jackie"
1000m Row
50 Thrusters, 20/15kg Bar (45/33#)
30 Pull Ups

GORUCK PREP
3+ Hours Before or After CF WOD
Ruck 6-10 x 1km intervals, recover 2:00 between each interval
7 bricks/5 bricks (approximately 35/25#)