12/17/14 WOD

12/17/14 WOD

Wednesday 12/17/14

 

Warm-Up

Row/Run 400M

Snatch Warm up-Power Snatch

10 total-Use same Barbell and do front rack lunges

50-DU or Slow Jumping Singles (If you are feeling it, go for a DU)

WOD

10min 85% effort:
Row 150m
8 KBS 1/1.5pd
3 burpees jump touch 6″ target above reach

Rest walk 3mins

10mins 85% effort:
25 DU unbroken
10 BB front rack forward lunge R and L + push press = 1 95#/65#
5 L pullups

Rest 3mins

10mins 85% effort:
Row 20cals
FW 50m tough weight you pick
10 situps

Rest 3mins

10mins 85% effort:
Row 250m
FLR on floor 30sec
5 PS 135/85#

Notes:
– work on maintaining the pace for each block

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