WOD for Friday, 9/19/14

21
Sep

WOD for Friday, 9/19/14

Strength: 

3 Rounds Snatch, 5 reps Rest 1 minute Ring Row, 10 reps Rest 1-2 minutes

Met-con: 3 rounds: 100 m row Rest until end of minute 1 min max effort – athletes choice… ( choose one of the 2 exercises) Push press 75/55 Or Wall ball 20/14 Rest 30 seconds 100 m row Rest until end of min 1 min max effort athletes choice… push ups Or Burpees Rest 30 seconds 100 m row Rest until end of minute 1 min max effort Front squat – same bar Or Back squat – same bar Rest 30 secs

Stretch: Full Body Stretching Series #5

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