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October 14, 2014

10/15 "Wednesday"

Strength Fitness:Push Press + 2 Push Jerk + 1 Split Jerk, Pistols, Strict T2BPerformance(strenth and technique day):Push Press, Split Jerk, Dead liftWOD Fitness: Single KB OH Walking Lunges (left), KB Swings, Single KB OH Walking Lunges, Lateral Jumps (over KB)Performance:RowDIY RWOD: Hip drill warmup, 2 rnds of 3min on 1 off of PERFECT techniqueThen...Row 30 min @ 26 spm (pace slower than 2k + 20sec) This is an aerobic capacity/pace/active recovery rwod

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