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Rest Day
Mark shows excellent full extension during this sandbag push-press
STRENGTH:
overhead squat 3-3-3-3-3
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WOD:
5 rounds for time of:
6 power snatch(95#/65#)
10 box jump(24"/20")
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SKILL:
4 sets of :15 "L" hold
4 rounds for time of:
run 400m(1/4mi)
25 GHD situps
15 deadlifts (135#/95#)
50 ring pull-ups
"Karen"
150 wall-ball for time(20#-10ft/14#-8ft)
Rest day
bench press 10,10,8,8,6,5,3,2,1
5 attempts to establish a new personal record at 500m row
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practice handstands
"Grace"
30 clean and jerk for time(135#/85#)
Overhead squats(OHS) 5-5-5-5-5
21-15-9 rep rounds for time of:
deadlift(225#/185#)
knees to elbows(K2E)
shoulder press 5-5-5-5-5
Run 5k for time
