Saturday 10/11/14... 2015 OPEN or Metcon or hero

2015 OPEN ATHLETES
100 Rounds For Time of:
1 Strict HSPU
2 Squat Cleans, 135/95
3 Burpees

Hero WOD: "RONEY"

4 RFT:
Run 200
11 thrusters 135/95
Run 200
11 push press
Run 200
11 bench press


3 RFT-
Run 200
25 pull ups
Run 200
25 jumping squats 45#

Jump squats are a versatile movement that can be used to accomplish quite a few different things. They can build strength, speed, build power, improve rate of force development, and of course build up plyometric capacities. In addition they can be used at the beginning of a workout for no other purpose then to increase muscle motor unit recruitment and enhance subsequent strength work.