WODs for Saturday, 8/23/14

25
Aug

WODs for Saturday, 8/23/14

Strength:

3 Rounds Jerk, 5 reps (choice of push jerk or split jerk) Rest 1 minute Pull-Ups, 3-6 reps Rest 1-2 minutes

Met-con:

21-15-9 complex – see breakdown below: Start with 8-7-6 Deadlift, Power clean, Power snatch 115/75 Squat thruster, Burpee, Burpee box jump Then 6-5-4 Then 4-3-2

Complete 8 Deadlifts, 7 Power Cleans, 6 Power Snatches;  8 Squat thrusters, 7 Burpees and 6 Burpee box jumps and continue through with these movements following the rep scheme.

Stretch: Full Body Stretching Series #5

CF Striking WOD:

AMRAP – 7 10 (1-2-duck-3-4) 10 Calorie Row Rest 1 minute EMOM – 4 10 Dumbbell snatches 10 Knees Rest 1 minute AMRAP – 7 10 Front Kicks 10 Burpees

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