WOD for Friday, 9/5/14

8
Sep

WOD for Friday, 9/5/14

Strength: 

3 Rounds Front Squat, 5 reps Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

Met-con:   Partner Workout 20 min AMRAP (start over with KB when finished 2nd run) In teams of 2: Run 400m (total, split up as needed) 100 KB Swings  55/35 100 Wall Balls 20/14 100 DU 100 DB Sntaches 45/25 100 Hip Extensions Run 400m (split up as needed, team does 5 burpees for every switch between partners)

Stretch: Full Body Stretching Series #3

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