10.23.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Inchworms x 5
  • Good Mornings x 10
  • Pull Ups x 5 Or Ring Rows x 5

Workout of the Day

A. 4 Sets

  • A1: Segmented Clean Deadlift x 3  – Rest 60 seconds
  • A2: Double Unders x max reps in 30 seconds – Rest 90 seconds

– For A1: Pause 3 seconds at the following positons – 1″ off the floor, above the knee, and pockets

B.

Complete as many rounds and reps as possible in 10 minutes of:

  • Power Clean x 3 @ 70% of 1RM
  • Pull Ups x 6
  • Wallball x 9 (20/14)