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22 March 2013 – “The P.C.P. Pipe”

21
Mar

22 March 2013 – “The P.C.P. Pipe”

 

“David, we ran out of  P.C.P. pipes, are there any more? I need one!”

Anonymous from the 0915 Class

Warm-up:

Run to Branard Corner (400m Run) and Back

Bear Crawl North, Lunge South Across Gym

Repeat

 

Strength/Skill:

Shoulder Press

5-5-3-3-1

Rest as necessary between sets, increase weight each set

 

WOD: “The P.C.P. Pipe….I need one!!!!”

7 Rounds:

7 OHS (75#/55#)

7 Bent Over Rows with bar (75#/55#)

7 Sotts Press with bar (75#/55#)

7 Lateral Jumps

Run to Corner of Audley / W. Main Street and Back

 

Cool Down:

3 sets of 20 Air Squats/20 Sit-ups

bis tris 2

3-22-2013