WOD for Wednesday, 1/28/15

30
Jan

WOD for Wednesday, 1/28/15

Strength: Overhead Squat 1×3 at 70% 1RM 1×3 at 80%  1×3 at 90% Rest 1 minute Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes

Met-con: Death by pull-ups With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. **Scale as needed

Bootcamp: 3 rounds for time of: Walking Lunge, 100 feet Burpee Broad Jump, 100 feet Run 200 meters

Stretch: Watch Series:

Full Body Stretching Series #3

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