WOD for Saturday, 11/29/14

1
Nov

WOD for Saturday, 11/29/14

Strength:   Deadlift, 5-5-5 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:

EMOM until you fail 4 box jumps 24/20 3 deadlifts 2 hang cleans 1 push jerk *bar should be set to 65% of your 1 rm push jerk

Stretch: Full Body Stretching Series #4

CF Striking WOD:

5 Rounds 10 Single arm Russians (R) 10 Roundhouse Kicks (L) 10 Single arm Russians (L) 10 Roundhouse Kicks (R) Rest 1 minute 5 Rounds 5 Pullups 10 Slamballs 15 Combos (1-2-5-rear elbow) Rest 1 minute 5 Rounds 8 Situps (GHD/abmat) 14 knees (split) 8 Burpees

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