WOD NOV-14-2011

SWOD:

• DB IN RACK POSITION SQUAT TO ANKLES AND UP 12 X 4 *30s REST BTW SETS*
• POWER PRESS FIND 2 RM **place the bench under rack saftey rails.  Place rails @ height about 3" off chest height.  With a wide grip DRIVE the bar up like a bench press as hard as possible and slowly replace count to 3 before doing the 2nd rep and so on**

DWOD:
7 ROUNDS

• 5 BOX JUMPS @ 95% MAX HEIGHT
• SKIP 30s ***SPEED SKIPPING**
• MR PULL UPS BY ANY MEANS

SAQ:

1. KARAOKE 10 yrds AND RETURN X 10
2. HOCKEY HOPS ON 2" HIGH STEP 30s/30s X 10
3. FRONT TAP ON 2" HIGH STEP 30s/30s X 10
4. LATERAL HOPS X 8 INTO FULL SPRINT X 20 m

CHEST DAY
INCLINE BB PRESS X 4
INCLINE FLY X 4
FRONT CABLE RAISE X 4