WOD for Friday, 10/31/14

3
Nov

WOD for Friday, 10/31/14

Strength: 

3 Rounds Front Squat, 5 reps Handstand Hold/Push-Up, 30 second holds or 3-6 reps Rest 1-2 minutes

Met-con: 4 Rounds for time: 100 ft burpee broad jump Get 30 reps combined:   Max. rep Unbroken Push-ups   Remainder: DB Snatches (alternating arms) 45/30

(e.g., 1st round: 100 ft burpee broad jump, 18 Unbroken Push-ups, 12 DB Snatches (14+16=30), …        2st round: 100 ft burpee broad jump, 13 Unbroken Push-ups, 17 DB Snatches (14+16=30), …)

Result: Time + total # of push-ups

Stretch: Full Body Stretching Series #4

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