Friday 10/04/13

Friday 10/04/13

SKILL:

-Shoulder press work up 

to 3 rep max 3x3

-RTG 15 min to work to

 1 rep max on snatch balance

WOD:

-1 mile warm up

Six sets of:

-100 Yard Accelerations

-Starting at roughly 60%, 

build every 10-15 yards

 until you reach 90%, 

and then slowly begin to taper back

 down in the last 30-40 yards)

-Rest 90 seconds

Run 400 Meters @ 80%

-Rest 60 seconds

Run 400 Meters @ 75%

-Rest 60 seconds

Run 400 Meters @ 70%