WOD for Saturday, 9/6/14

8
Sep

WOD for Saturday, 9/6/14

Strength:

3 Rounds Weighted Step-Ups, 10 reps per leg Rest 1 minute Ring Row, 10 reps Rest 1-2 minutes

Met-con:  5 Rounds for Time:   10 Front Squats 95/65 barbell or 35/25 Dual KB 6 Stationary BB or KB lunges 15 GHD Sit-ups   (same weight for lunges and FSQ)

Stretch: Full Body Stretching Series #4

CF Striking WOD:

EMOM – 8 minutes Even: 50 (1-2) Odd: 40 (knees) – split Rest 1 minute 4 rounds: 250m row 40 Hammerfists 20 Russian Swings 10 Roundhouse kicks (split) 5 Burpees

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