Wednesday, August 31, 2011

110831 Push Press, Jumping Lunges

CFSB C3 W3d2

Buy in:
800m run
15 Shoulder dislocates
15 leg swings ea. leg
2 rounds of:
12 15# DB front raises
12 15# DB lateral raises
10 Roll-outs

Strength:
Romanian deadlift 3 x 5
105(10) | 145 | 175 | 205(PR)

HR set 155# RDL x 21

WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Score: 85 PP + 121 Lunges

Skill:
Pull-ups 5 x 3 (all done with pull grip)

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