Workout Friday 28 May 2010

Skill Work
Hang Squat Snatch 3/3/3/3/3

Work up to about 85% of your 3 rep max or a weight that you can do with perfect form but is still challenging. This is only skill work so go easy.

WOD
Advanced: Run 400m
                  50 Pull ups/50 Push ups/50 Squats
                  Run 400m
                  50 Pull ups/50 Push ups/50 Squats
                  Run 400m
                  50 Pull ups/50 Push ups/50 Squats
                  Run 400m

Intermediate: Run 400m
                      30 Pull ups/30 Push ups/30 Squats
                      Run 400m
                      30 Pull ups/30 Push ups/30 Squats
                      Run 400m
                      30 Pull ups/30 Push ups/30 Squats
                      Run 400m

Beginner: 3 Rounds of
                Run 400m
                20 push ups/20 Jumping Pull ups/20 Squats

For beginners: Push ups can be done from the knees if needed, Jumping pull ups are done from a bar about 6 inches below max reach. Go deep in your squats.

All levels finish with handstand practice.