Friday 4/12/13


In case you were wondering what a plate push is…

Strength
Advanced: 5×5 Tempo Pull-Ups
Beginner: 5xME Chin Over Bar Hold

(Tempo pull-ups will be fast up and then 3 second count on the way down.)

WOD
For time:
15 Toes-2-Bar
20 Overhead Squats 95/65
30m Plate Push 70/45
10 Toes-2 Bar
15 Overhead Squats
20m Plate Push
5 Toes-2-Bar
10 Overhead Squats
10m Plate Push

Basics
In teams of 2 complete:
60m Plate Push
15 Jump Squats
40m Plate Push
10 Jump Squats
20m Plate Push
5 Jump Squats

(For the plate pushes partners will alternate pushing the plate 10m at a time until prescribed distance is completed. For jump squats both athletes will perform the prescribed number of reps at the same time.)

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