Monday 140413

Vise/Vise Downtown

-Warm up-

10 Minutes:

10 Back Squats
10 Overhead Squats
5 Sotts Press
5 Snatch Balance

5 Minutes:

5-10-15-10-5-Max reps
Unbroken Double Unders

-Weightlifting-

Snatch, full catch
Every Minute on the Minute for 12 Minutes:
Minutes 1, 2, 3, 4 complete 2 reps at 65%
Minutes 5, 6, 7, 8 complete 1 rep at 70%
Minutes 9, 10, 11, and 12 complete 1 rep at 75%

-Strength-

Back Squat, 3 x 5

-Conditioning-

5 Rounds:
Row 1:00 for Max Calories
Rest 2:00

-Cool Down-

10 PVC Pass Throughs
0:30 Bar Hangs

Post all results to SugarWOD.

Working hip explosiveness