Tuesday 141209

Vise / ViseDowntown

-Warm up-

10 minutes:

20 PVC Pass Throughs
20 PVC Overhead Squat
20 PVC Behind-the-neck Press
20 Sit-ups

5 minutes:

50 Double Unders
50 Banded Good Mornings

-Weightlifting- 

Every minute on the minute for 8 minutes of:
Snatch, 1 rep (full catch)

Start at 60% and build in weight.

-Strength- 

Back Squat - 5-5-5+

Finish at a weight heavier than November 10, 2014. Complete on a 3-minute clock

-Conditioning-

For time:
50 Calorie row
50 Dumbbell Snatch
50 Box Jump Overs
50 Ball Slams

-Cool Down-

Yoga - Pigeon Pose

Post all results to comments.

Jason Slobotski takes down the reigning scaled champion, Aaron Burke.