Friday, September 14, 2012

Nice Nate Dogg, Nice!!

Warm-Up: Coach specific

Strength: 3 rounds for max reps of –

A. Plyo Push-Up (Perform a ‘Plyo Push-up’ by placing one hand on a 45 lb plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate (simultaneously). Repeat on other side.)

B. Supine Ring Row (Set the rings so your back is off the ground, place heels on a box and pull your chest to your hands. Adjust feet/rings appropriately).

WOD:  Three rounds for time of-
Run 800 meters
Rest 2 minutes