8/7/12

Warmup-
Shoulder Mobility
General Dynamic
Handstand Practice

Strength-
On the Minute for 10:00-
3 Push Press at 65% of your 1 rep max

WOD-
800m run
50 Pullups
50 Burpees
800m run

You may alternate between pullups and burpees as needed, but all 100 reps must be completed between the runs

8/6/12

The lack of updates last week was meant to serve as a programmed recovery week for everyone. I want to make sure everyone is fresh both physically and mentally to start training as soon as we get on campus. Taking a week away from everything is a great way to recover and reset. Don't be hesitant to take some time off now, it will pay dividends later.

Anyways, back to training.

Warmup-
Running Drills
Squat Mobility

Strength-
Back Squat, work quickly up to a heavy single

WOD-
AMRAP 7:00-
30 Back Squats at 55%
Max Reps Burpee Box Jumps