Tuesday 150512

Vise/ViseDowntown

10 Minutes
400 meter run

5 Minutes:

3 Rounds:
5 Toes-to-bar
5 Wide grip pull-ups
5 Dive Bomber Push-ups. Click here for demo.

-Weightlifting-

Every Minute on the Minute for 10 minutes complete:
1 Power Snatch + 1 Squat Snatch

Start at 60% and build up in weight.

-Conditioning-

Five rounds, each for time, of:
Sprint 200 meters
1 Legless Rope Climb
5 Push Press, 155/105

Two minute time cap followed by 1 minute of rest.  

-Midline-

Three rounds 
30 Hollow Rocks
0:45 sec Static Back Extension Hold with weight.  

-Cool Down-

Yoga Pose: Cobra
20 PVC Pass Throughs

Post all results to SugarWod.

Congratulations to our graduates, Morgan and Jessi!!