Thursday - 11.8.12

GET OFF ME!

Warm Up
2 Rounds

• 30 seconds Jump Rope
• 2 Reverse Wall Walk (or 15 second handstand hold)
• 5 Arc-Pause-Slide w/ PVC
• 10m Spiderman Stretch

Technical
Barbell Floor Press - 10 Minutes (PVC / 35 / 45)

• Body Position - legs straight & feet together - squeeze everything.
• Grip - no suicide grip!  Shrug shoulders & squeeze shoulder blades
• Bar Travel - stay between the nipples & collarbone area

Partner WOD

5 Rounds - As Fast As Possible

• 10 Floor Press* (each - 115 / 75)
• 10 Barbell Pendlay Row (each - 115 / 75)
• 10 Sit Ups (each)
• 50m Sprint (as a team)

*one person will deadlift the weight and give it to the person doing the floor press.  While one partner works - the other partner rests