Tis the Season
21 Dec
12-21-2009
Warm Up:
1) Pick one:
Jog 800m
Row 750m
3-4 min jump rope work
3-4 min Airdyne
2) 6 Inchworms
20sec L/R Sampson lunge hold
Squat therapy drill x 6
10 Kip swings+5 reverse grip
3) Pick one, do 3 sets:
1 Rope climb, no ft if possible
Ring dips
Pistols
WOD:
1) Alternate, 5 rounds for load:
Clean 3-3-3-3-3
rest 2 min
Weighted Dips 3-3-3-3-3
rest 2 min
2) 2 sets of 10-20 GHD situps
Way to keep your hips up and stay vertical Kelley
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