Thursday August 9, 2012

Super work with the Squat Cleans today. I give Chris “Chinja” Chin the most improved Squat Clean award!! Way to go handling that 135# so well 🙂

WOD

15 min AMRAP
10 Ring Dips
15 Plate Ground to Overhead (45/25)
50’ Overhead Walking Lunges (45/25)

Cool Down:

4x 50’ Sled pulls (205/145)
Stretch/Roll Out

As part of the warm up I put in work with the Battle Ropes. We have 2 50′ battle ropes by the front door. Pull those guys out and wrap it around the pull up bar verticle post. These are a great for core and shoulder work. Check this video out for ideas