6.20.2014

 In WOD
 

Warm Up

Jumprope 3 minutes

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

2 Rounds

  • 5 Box Jumps/Step Down
  • 10 Goblet Squats
  • 10 KBS

Workout of the Day

Every minute on the minute for 12 minutes:

  • Odd – 1 Power Clean + 7 Front Squats @ 50-60% of FS 1RM
  • Even – FLR on floor x 30 seconds

Rest/Walk 5 minutes

Every minute on the minute for 12 minutes:

  • Odd – Deadlift x 7 @ 50-60% of 1RM
  • Even – Burpees x 10

Rest/Walk 5 minutes

Every minute of the minute for 12 minutes:

  • Odd – 7 Push Press @ 50-60% of 1RM
  • Even – Row 12/10 Calories

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