WOD for Saturday, 11/22/14

26
Nov

WOD for Saturday, 11/22/14

Strength:   Jerk, 5 reps 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: 5 rounds 12x KB snatch 6 per arm 55/35 25x Double unders Row 250m

Stretch: Full Body Stretching Series #2

CF Striking WOD:

Set rowers for :30 seconds on/1 minute rest.  In the rests, work through the following.  Scored by meters minus time in seconds. BB @ 95/65 3 Rounds (20 minute cap) 10 C&Js 20 Knees (split) 10 Thrusters 20 Combos (1-4-5) 10 Power Cleans 20 Combos (2-3-6) 10 Deadlifts 20 Roundhouse Kicks (split)

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