Thursday 150115

Vise/ViseDowntown

-Warm-up-

10 Minutes
20 Good Mornings
10 Sit-ups
5 Wall Walks

5 Minutes
20 PVC Pass Throughs
10 Push-ups
5 Strict Pull-ups

-Strength-

Every minute on the minute for 6 minutes:
Complete 5 touch and go Deadlifts, 50-60% + 5 Box Jumps, 30/24

-Conditioning-

100 Double Unders
25 Snatches, 95/65
75 Double Unders
20 Snatches, 115/75
50 Double Unders
15 Snatches, 135/95
25 Double Unders
10 Snatches, 155/105

-Rowing-

In teams of 2,
Row 4000 meters.
Switch every 250 meters

Maintain 1000 meter pace from last week.  

-Cool Down-


Foam Roll

Post all results to comments.

"The WODFather" Jay Manifold spotting Matt.