Tuesday, November 12, 2013

nasty girls
131112:

10 Minutes: Learn/practice Bar Pull Overs & Ring Pull Overs

-then-

“Snatch OTM”
Min 1 @ 60%
Min 2 @ 65%
Min 3 @ 70%
Min 4 @ 80%
Min 5 @ 85%

NOTE: With a running clock, complete the complex a total of 3 times; think “NASCAR” and change those plates FAST.

-then-

Optional Abs: 30 “Dragon Flags” for effort.
NOTE: Use a post on the rig or get a bench for support. Straight arms are more difficult than bent. Remember these are intended to be executed slowly & with control. Thank you Bruce Lee.

630 Skills: Monostructural Movement–Rowing

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