WODs for Saturday, 7/12/14

13
Jul

WODs for Saturday, 7/12/14

Strength: Front Squat, 5 reps Rest 1 minute Push-Ups, 8-10 reps Rest 1-2 minutes

Met-con:

As many rounds as possible in 20 mins of: 200 m Run 50 ft Burpee Broad Jumps 50 ft Bear Crawl 15 Push-up (hand release)s 1 Legless Rope Climb

Friends & Family:

Partner WOD: 3 Rounds of: Wall Ball Plank Ladders 10 meter Shuttle run Med Ball Sit-ups Squat Thrusters

In teams of two, one partner works while the other rests. You will work for 2:00 at each station (1:00 each).

Stretch: Full Body Stretching Series #3 

CF Striking:

3 -2-1 rounds 10 Combos (1-2-3-elbow) 100′ sprint 5 DB Complexes (DL/HC/STO) 100′ sprint 10 Combos (2-1-4-elbow) 100′ sprint 5 Sledge Strikes (each side) Rest 30s 1 min ME Row Rest 30s

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