WOD for Saturday, 11/15/14

17
Nov

WOD for Saturday, 11/15/14

Strength: Front Squat  1×5 at 65% 1RM, 1×5 at 75% 1RM, 1×5 at 85% 1RM Rest 1 minute between sets Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes

Met-con:  The Bitches

A bitch is a power clean to a push press, come down to back of neck, back squat, lunge on each leg, then push press is one rep.

5 Bitches Run 100m 5 Bitches Run 200m 5 Bitches Run 100m 5 Bitches Run 200m

Stretch: Full Body Stretching Series #6

CF Striking WOD:

AMRAP – 4 minutes 10 Striking Situps (1-2) 10 Russian Swings Rest 1 minute AMRAP – 5 minutes 5 Burpees 10 Roundhouses (split) 20 Combos (1-2) Rest 2 minutes 5 Rounds 100m Row 10 DB C&Js 30 Hammerfists

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