9.15.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then

  • Wall Walk x 2
  • Alt. TGU x 4
  • Box Jump/Step Down x 6

Workout of the Day

10 minutes @ 85% of:

  • HSPU x 5 OR Wall Walk x 2-3 reps
  • Double Unders x 25
  • Row 150m

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Alt TGU x 4
  • Box Jump Over x 6
  • Run 250m

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • Power Snatch x 3 TNG @ 50-60% of 1RM
  • Burpee over the bar x 6
  • Medball Sit Up x 9