032211 WOD

Warm-up:
12 shoulder dislocates
12 overhead squat w/ PVC
12 good mornings
2 rounds

Strength Workout

Bench Press 10 Sets of 3 Reps (Speed Sets)

Use a moderate weight with very little rest between sets (30 – 60 seconds). Explosive fast reps touching the chest at the bottom and full lock out on top.

Conditioning Workout

53M/ 35W Kettlebell Swing 10-9-8-7-6-5-4-3-2-1
Run 100 Meters
(50 Meter Shuttle Run)

American Swings then run to cone placed at 50 Meter Mark then back to KB and continue swings.