WOD for Friday, 1/16/15

20
Jan

WOD for Friday, 1/16/15

Strength: Overhead Squat 3-3-3 (65% – 75% – 85%) Use the heaviest weight you can for each set in good form. Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con: 

Run 400 or Row 600* then: 4 Rounds for Time: 15 Deadlifts 95/65, Barbell or 60/40 KB 10 Hang Power Cleans 5 Jerks then: Run 200 or Row 300*

*If running in Buy-In, must row in Buy-Out (and vice-versa)

Stretch: Full Body Stretching Series #6

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