WOD – Wednesday, 8/18/10

19
Aug

WOD – Wednesday, 8/18/10

We did something a bit different today.  Instead of having a metcon bonus WOD after the strength WOD, we used the metcon bonus WOD as the warm-up.  And you can ask anyone, they were definitely warmed up after they finished it.

Metcon Bonus WOD warm-up – complete for time 1 round of:

50 Jump rope (singles) 25 Kettlebell Swings 15 Parallete Pass Throughs: Start in the push-up position and do a full range push-up. When arms fully extended, kick your feet through, and keep your hips high. Then perform a dip. Kick your legs back so you are in the push-up position with arms extended. Repeat the sequence. 25 Mountain Climbers (each leg) 30 Jumping Pull-Ups 25 Sit-ups 400 meter run

Strength WOD:

Split Jerk 3-2-2-2-1-1-1-1-1 reps

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