Thursday January 23 2014

Prep
3x
25 Doubles 
10 Push ups 
Dynamic shoulder stretches 

Strength 
For as many points as possible complete 3 Rounds; 
Shoulder press 
Push Press
Push Jerk 
* Once the bar comes off the rack do not set the bar down until you have completed as many reps as possible of strict press, then push press, then push jerk. 
* Total points for all three rounds 

Shoulder press= 3 Points 
Push Press = 2 Points 
Jerk = 1 Point 
45/65 65/95 

Conditioning 
Regional Event 6 Team WOD
Perform with a partner; 

100 Doubles- Each partner must preform 50  double unders each before moving on to the next exercises 
50 HSPU-  Partner must hold handstand position for reps to count 
50 Toes to bar - Partner must hold static hang for reps to count 
50 Shoulder to over head - Partner must hold bar in the front rack position for reps to count  50 90ft Lunge in the front rack postion - Both partners can be moving at the same time but if your parnter stops you must also stop 100/160 * for our purposes we will do a total of 40 stationary lunges. 
*15 Min Time cap 

Recovery 
50 Band pull aparts 
Hamstring smash