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OUR BLOG

Wed.11.1.16

By CoachBo | In WOD | on November 1, 2016

Warmup: ROM, dynamic stretches, Junkyard dog (you KNOW you love it!), 30 sec jumping jacks

Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 5/3/1+ @ 75/85/95%

WOD:
Run 200m

5 rounds: 30 second max rep KB swings (53/35#), 30 seconds rest

Run 400m

5 rounds: 30 second max rep pushups, 30 seconds rest (do a different kind of pushup each round: wide; diamond; narrow/military; decline; handstand; ring)

Run 200m

Cooldown: Roll out and stretch

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