WODs for Saturday, 11/5/16

7
Nov

WODs for Saturday, 11/5/16

Strength: Bear Complex 3-3-3    Power clean Front Squat Push Press Back Squat Push Press

Met-Con: 4 rounds of 90 seconds of work 30 seconds of rest alternating between A and B (A+B=1 round): A – 8 DB thrusters  + 6 burpees B – 20 double unders (or 30 singles) + 10 wall ball

Stretch: Full Body Stretching Series #4

CF Striking – Fight Club WOD:

22 min time cap
5 Rounds –
5 DL 
10 Combos (1-2-1-elbow)
Then 
4 Rounds
3 Hang Powers Cleans
4 Burpees
10 Roundhouses
Then
3 Rounds
20 Russian Swings
15 Thrusters
10 Knees
5 Combos (1-2-3-4-5)
Then
4 Rounds
3 Hang Power Cleans
4 Burpees
10 Roundhouses
Then
5 Rounds
5 DL
10 Combos ( 1-2-1-elbow)
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