WODs for Saturday, 7/19/14

21
Jul

WODs for Saturday, 7/19/14

Strength:

3 Rounds Shoulder Press, 5 reps Rest 1 minute Pull-Ups, 3-6 reps Rest 1-2 minutes

Met-con:

5:00 kettlebell snatch (switch as needed), 55/35

rest 2 minutes, then

4 rounds for time: 12 alternating kb lunges, 55/35 12 burpees

rest two minutes, then

5:00 double kb jerks, 55/35

*for lunges, hold kb in the rack position, alternating arms each round

Stretch:

Full Body Stretching Series #4

CF Striking WOD:

5 rounds 50ft Prowler Push (90/50) 10 Combos (1-4-lead knee) 50ft Prowler Push (90/50) 10 Combos (2-3-rear knee) Rest 1 min Accumulate 1 min plate pinch (45/25)

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