11/19/14 WOD

11/19/14 WOD

Wednesday 11/19/14

Warm-Up

PVC Pass Throughs

5m Duck Walk-Keep feet flat on the ground

10-Lunges-3 second hold between lunges

10-Box Jumps, slow and controlled

Review FS position, Vertical Position and elbow placement.

WOD

FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3
+
3 sets 90% effort:Rest 3Mins

10 BB front rack walk lunges 135/95#
10 KBS 2/1.5pd russian
20 walk lunges unweighted
20 DB snatch 50/30# alt hands per rep
30 ball slam 20/16#
30 box jump sd 24/20″

– rest walk same time as work
– goal is to maintain same pace per set

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