WOD for Thursday, 12/11/14


WOD for Thursday, 12/11/14

Strength: Snatch 3-3-3 Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes

Met-con:  In teams of 3, for 12 minutes: 25 meter suicide sprint AMRAP ball slams, 40/30 Rest Team members rotate through the exercise, changing positions when the sprinter completes the run.

Stretch: Full Body Stretching Series #6

CF Striking WOD:

Running on a Tabata Clock 6 Cycles of: Alternating Double A-Frames Russian Swings Hammerfists Abmat Situps Elbows (1-2) on Heavy Bag Rest 3 minutes 21-15-9 Calorie Row Burpees

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