WODs for Saturday, 11/26/16

29
Nov

WODs for Saturday, 11/26/16

Strength: Back Squat Pull Progression

Met-Con: 5 rounds: 12 Box Jumps 10 Hand Release Push-Ups 12 Slamball 100 meter run

Stretch: Full Body Stretching Series #1

CrossFit Striking – Fight Club WOD:

Amrap – 4 min
Calorie Row (10/8)
10 Combos (1-2-1-2)
Rest 1 min
Amrap – 3 min
8 Russian Swings (53/35)
8 Knees (Split)
Rest 1 min
Amrap – 4 min
4 KB Snatches L/R
7 Combos (1-2-1-elbow)
Rest 1 min
Then:
3 Rounds
5 Deadlifts (60% 1 RM)
10 Roundhouses (split)
Then
3 Rounds
5 HPC (60%)
10 Front Kicks (Split)
Then
3 Rounds
5 C & J (60%)
10 Front Kick Roundhouse Combos (Split)
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