Speed Out of the Bottom

  • August 13, 2014
  • By :

shane back buddy

Warm-up
12-10-8
Calories on the erg
Burpees
-Banded shoulder stretch
-Quad Stretch against the wall

Strength
1. Push-press
3-3-3-3
2. Front Squat with chains
2-2-2-2-2

-Working on speed out of the bottom

WOD
700m Row
30 Burpees
30 Chest to Bar Pull-ups
600m Row
25 Burpees
25 Chest to Bar Pull-ups
500m Row
20 Burpees
20 Chest to Bar pull-ups

3 Comments

  • Rob Hassell

    08/13/2014 @ 2:40 pm

    185×3; 195×2
    245×2 with 4 chains
    23:07
    Have gotten weaker this summer.

  • alden

    08/13/2014 @ 1:17 pm

    175
    225 + 4 chains
    20 minutes and change…that was shitty…

  • Marc Piccuirro

    08/13/2014 @ 11:47 am

    185 no problem, 205 no chance rain dance
    285 + 4 chains
    17:50 Rx

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