WOD for Saturday, 11/21/15

23
Nov

WOD for Saturday, 11/21/15

Strength: Back Squat (5 second pause) 3×5   Choose from a “Push” Bodyweight Progression

Met-Con: 30 Wall Balls Run 400m 20 Wall Balls Run 400m 10 Wall Balls

Stretch: Full Body Stretching Series #4

CF Striking WOD:

AMRAP – 7 Minutes 
5 Burpees
5 Combos (1-knees-1-2)
10 DB Snatches
10 Combos (1-2-1-elbow)
20 Lunges
Rest 2 Minutes 
AMRAP – 1 Minute
3 Combos (1-2)
2 Slamballs
Rest 2 Minutes 
AMRAP – 7 Minutes 
5 Combos (deflect-5-6-1-2)
10 Russian Swings 
6 Roundhouses 
12 Box Jumps 
Rest 2 Minutes 
AMRAP – 1 Minute 
3 Striking Situps
Pushups (5/3)
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