24 November 09
Tuesday
Breaking News
Hound "The Fastest Man in Vass"

Warm-up
3 sets of:
Dead-hang pull-ups x 5
Muscle-up rows x 3 (place feet on the floor and use them to assist you thru the MU)
Kipping Pull-ups to the chest x 3
Tuck L-sit on the rings x 10 seconds (keep the elbows locked)
Back extensions x 10 reps
Overhead squat with PVC pipe x 15 reps


Strength Work
Deadlift
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)

rest 5 minutes

WOD
5 Rounds
7 x Snatch 95lbs men/65lbs women
11 x Box Jumps 24 inch

Finish with 10 minutes of stretching.