Gold - 22/8/12

ROM A) 500m row 400m run STRETCH B) Work Capacity: Complete 21-15-9 reps of the following… Push press (95#/65#) 1-arm KB or DB snatch (40#/25# each side to the prescribed reps) 1-arm KB or DB overhead squat (40#/25#, prescribed reps each side) Run 400M between segments (after 21, then after 15 and finish after 9) C) Durability 50x GHD sit ups, 30x Good mornings Hip Mobility Drill Cheers Mark