WODs for Tuesday, 1/12/16

14
Jan

WODs for Tuesday, 1/12/16

Strength: Back Squat Choose a “Pull” Bodyweight Progression.

Met-Con: For 4 cycles: AMRAP in 3 mins of: 100 Meter Run  5 Burpee Pull Up (Jumping Pull Up)s 10 Slam Balls 20 Double Unders or 30 seconds of double under practice Rest 1 min between each cycle. For each cycle continue the AMRAP.

Stretch: Full Body Stretching Series #1

KB WOD:

KB Strong Cycle 4 minute Snatch Test: Should be heavy.

One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.

Met-con:

3 Rounds:

400 meter run 40 meter KB overhead lunge (switch arms at 20 meters)

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