Wednesday, January 22, 2014
Strength
1RM Push Press
1-1-1-1
85%-90%-95%-102%
WOD
“Amanda”
Beginner:
15-10-5
Ring Row/Dips
Hang Snatch (45/30)
Intermediate:
15-12-9
Pull-Ups/Dips or Muscle Ups
Snatch (95/65)
Rx:
9-7-5
Muscle Ups
Snatch (135/95)
Mobility
Anterior Compartment Smash
Tricep Smash
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