09/03/2013

Warmup: 500 M row, Shoulder/Overhead Mobility

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Shoulder Press - Heavy 1 rep @90%, 1 rep @92.5%, 1 rep @95%
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3 Attempts to hit Maximal Reps on Strict Pull Ups (We'll have bars set up between/hanging via the rings.  If the pullup rig is delivered early enough...the afternoon classes may get to use it.)  Scaled - Ring pulls/rows
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WOD“12 Minute Ladder”*

Power Snatch 1-2-3-4-5-6-7-8-9 etc.........
Knee 2 Elbow 2-4-6-8-10-12-14-16 etc........

*Do 1 PS and 2 K2E, Do 2 PS and 4 K2E, keep going for 12 mins and climb ladder as high as you can get.