9.11.2014

 In WOD

Warm Up

1 Length Bear Crawl

1 Length Burpee Broad Jump

1 Length SLRDL

 Front Rack Mobility

Then

  • Box Jump/Step Down x 5
  • KBS x 10
  • Good Morning x 10 w/ PVC

Workout of the Day

A. 5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 5 seconds between reps
  • A2: Double Unders x max reps in 60 seconds
  • A3: Ring Fallouts x 8-10 @ 3011 – Rest 90 seconds

B.

30 seconds of work and 30 seconds of rest for a total of 4 rounds per exercise of:

  • Goblet Squats (53/35)
  • Rest 60 seconds
  • Double Unders
  • Rest 60 seconds
  • Sit Ups
  • Rest 60 seconds
  • Row for Calories

-Finish all 4 rounds of each before advancing

-Score is total reps/cals.