Friday

Strength Development:

Overhead Bar-bell Lunges

5 minutes warm-up, then 5 sets @ every 2 minutes of 8 lunge steps (total)

·    Off the rig – back racked

·    Jerk overhead lockout

·    Start with empty bar and build to working weight

·    Tight core, active shoulders

WOD

“Tag”

AMRAP

20 minutes

·    200 meter run

·    10 sit-ups

·    10 toes-to-bar

·    10 Overhead barbell lunge steps (RX 40/25 kg)