9.30.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Wall Walk x 3
  • Wallball x 6
  • KBS x 9

Workout of the Day

10 minutes @ 85% of:

  • HSPU x 5 OR Wall Walk x 3
  • Double Unders x 20
  • Run 250m

Rest/Walk 5 minutes

8 minutes @ 90% of:

  • Hang Power Clean x 5 @ 60% of 1RM
  • HR Push Ups x 10
  • Row 15 Strokes

Rest/Walk 5 minutes

4 minutes @ 95% of:

  • Wallball x 7 (20/14)
  • Burpees x 7