11/28/14 WOD

11/28/14 WOD

Friday 11/28/14

Warm-Up

5m Inch Worms

20 total-Jumping Lunges

10-Goblet Squats, 3 sec hold

3x10 Deadlifts (light weight)

As a group, everyone will put on light weight and do at a minimum 3 warm up sets before starting to build.  Make sure a coach checks your form.

WOD

A. PC and jerk build to a tough single in 10mins

B. Back squat @20X0; 2-3 x 8; rest 45sec 65% of 1rm

C. EMOM – 3 MU – 10mins
+
3 sets 80% – 90% – 100% effort
15 ball slams 40/20#
12 burpees
10 CTB chin ups
8 box jump overs 24/20″
60 DU
rest 3-4mins

Notes:
– speed focus on squats
– show increase in pace for each set

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