Monday 5-20-13

Monday 5-20-13

Warm Up Volume Work: EMOTM for 10 Minutes Ring Dips 1-5  SKILL Pull Ups WOD “Jackie” 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)  After Bash Mobility Endurance Warm Up: Burgener Warm Up for the clean Skill: Power clean / Row WOD: 1. 7 minutes for QUALITY: 5 Power Cleans 7 Burpees – goal is to move smoothly through each round and try to keep the same pace for entire 7 minutes 2. Tabata Row – high damper setting, no straps After Party: Hip mobility Recover Travel “Jackie” 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)...