Comp 11/4/14 Burneger Warmup/Good Mornings/OH Lunges/Handstand - TopicsExpress

Comp 11/4/14 Burneger Warmup/Good Mornings/OH Lunges/Handstand Holds/ Hollow Holds 5x30on/30 off *1min Max Calorie Row/5 box jumps/5 Strict Ring dips* 1. Skill Transfer-x2 PVC 2. 2x3FS no Hands+3FS with Hands+3FS w/2sec Pause (fire out of hole,no bounce)+3 FS 1 1/4 +3FS in the hole 3. Jerk Dip-3RM (feet hip with,vertical torso,4-6 inch dip, controlled on the way down and explode up) 4. Strict Press-3x2 ,3x1 work up heavy 5. 4x1 PP+1PJ+1SJ+2PP+2PJ+2SJ work up 6. Spilt Jerks-8x1 @75% 7. Class WOD 8. Free Handstand Holds

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