WODs for Saturday, 1/7/17

9
Jan

WODs for Saturday, 1/7/17

Strength:

Back Squat Knees To Elbows or Toes To Bar

Met-Con: 4 Rounds: 8 GHD Sit Ups 10 Box Jump Overs 12 KB Snatch   (6 each) 14 Ring Rows 16 Goblet Squats 200m Row

Stretch: Full Body Stretching Series #1

CF Striking – Fight Club WOD:

Amrap 3-min 6 Combos 1-2-3-4 6 Burpees Rest 1 min Amrap 4 min 4 PC 6 Slamball 8 Roundhouses Rest 1 min Amrap 5 min 4 DL 5 Push-ups 6 Striking Sit-ups Rest 2 min Met-Con Row 500 21 walking lunges 21 1-2-1- elbows Row 250 15 Lunges 15 1-2-1- elbows Row 125 9 Lunges 9 1-2-1 elbows

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