10.28.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

  • Squat to Stand x 5
  • T Push Ups x 10
  • Push Press x 10 (45/35)

Workout of the Day

A.

EMOM for 10 minutes

  • Odd – Power Clean + 3 Push Jerk
  • Even – HR Push Ups x 10

B.

10 minutes @ 85% of:

  • Ground to Overhead x 5
  • Alt. Tall Box Step Up x 10 (Mid thigh)
  • Double Unders x 20

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Pull Up x 5
  • Wallball x 10
  • Row or Run 200m