WOD for Saturday, 9/27/14

30
Sep

WOD for Saturday, 9/27/14

Strength: 

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

Met-con: 5 Rounds, 10 minute WOD:  2 minutes to complete a round of the below triplet.  Any time left is rest.

10 Hand Release Swings  –   55/40 – use same bell throughout 10 Kettlebell Snatch 5L/5R 10 Box Jumps  24/20

Then 16rd Tabata alternating. Sit-ups and Planks.

Stretch: Full Body Stretching Series #5

CF Striking WOD:

10 AMRAP 10 Knees (split) 5 Power Cleans (Touch and Go) 20 Hammerfists 10 Box Jumps/Step Ups 100m Run Rest 1 minute 6 AMRAP Increase by 2 reps each round 2 Combos (1-2-3-4-5-6) 2 DB Snatches (Split)

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