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Free Beer Friday 9-4-15

3
Sep

Free Beer Friday 9-4-15

VOD

Then Jesus said, “Come to me all you who are weary and carry heavy burdens, and I will give you rest.”

– Matthew 11:28

Open Gym format…

Today is an open gym day for you to do the programed work OR do your own thing and pick your favorite WOD or one you missed this week that you wanted to get in.

Strength (20 min)

Snatch Grip Push Press (back Rack)
Work up to a heavy 3 rep quickly (not a max)
Then move right into squats

Back Squat-Tempo Rx=(3,0,X, 0) (3 sec decent…explode out of the bottom w/no pauses)
10×2  @75 across (resting 30 sec between sets)

WOD

Recreational
AMRAP 13
7 Pull Ups/Ring Rows
7 Shoulder 2 OH 95/65
7 Burpees

Rx
7 RFT
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks 155/105
7 Burpees

Rx+
5 RFT

5 Muscle ups
5 Push Jerks 185/135
5 Burpee Box Jumps (30/24)