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OUR BLOG

Wed.11.25.14

By CoachBo | In WOD | on November 25, 2014

Warmup: ROM, 200m run, 10 Clean Pulls, 10 Front Squats, 5 Jerks

Strength: Clean + Jerk, deload

5/5/5 @ 40/50/60% 1RM

WOD: 3 Rounds

Max rep in 60 sec, Wall balls (20/14#)

rest 60 sec

Max rep in 60 sec, Kneeling KB Halos, alternating

rest 60 sec

Max rep in 60 sec, Box Jump (24/20″)

rest 60 sec

Max rep in 60 sec, Push ups

Cooldown: Roll and stretch

rest 60 sec

Max rep in 60 sec, Ring Rows

rest 60 sec

 

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