Wednesday, 15 January 2014

WARM UP
• 12 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Tuck L-Sit on Rings x 10 seconds (use a spotter; beginners work on support position)
2) Back Extensions x 10 (not weighted; hip trapped on top of GHD pad)

CONDITIONING
AMRAP in 18 minutes:
8 Hang Cleans, 115/75#

SKILL
6 rounds, EACH for distance:
Row 1 minute
Rest 30 seconds