WOD for Friday, 2/20/15

24
Feb

WOD for Friday, 2/20/15

Strength: Shoulder Press 3-3-3 (65% – 75% – 85%) Rest 1 minute Choice of a “Squat” Bodyweight Progression Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge Rest 1-2 minutes

Met-con:  Version A:  Competitor/Rx/Pack: For time: 2 rounds of: Farmers Carry, DB’s or KB’s – 50/40, 45/35, 40/30, 200 ft 20 Mountain Climbers Rest 1 min then: 2 rounds of: Row 250 m 10 Hang Power Cleans, 155/115, 135/95, 115/75 for Barbell; 70/55, 60/45, 55/35 for KB – Dual if possible or 5/5 single bells Rest 1 min then: 2 rounds of: Farmers Carry, DB’s or KB’s – 50/40, 45/35, 40/30, 200 ft 20 Mountain Climbers Rest 1 min then: 2 rounds of: Row 250 m 10 Hang Power Cleans, 155/115, 135/95, 115/75 for Barbell; 70/55, 60/45, 55/35 for KB – Dual if possible or 5/5 single bells

Stretch: Full Body Stretching Series #6

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