WODs for Thursday, 2/19/15

20
Feb

WODs for Thursday, 2/19/15

Strength: Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Choose a “Pull” Bodyweight Progression.   Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-con:  Run 800 12 K2E 12 GHD Sit-ups 12 Abmat Sit-ups Run 800 9 K2E 9 GHD Sit-ups 9 Abmat Sit-ups Run 800 6 K2E 6 GHD Sit-ups 6 Abmat Sit-ups

Stretch: Full Body Stretching Series #5

CF Striking WOD:

AMRAP – 12
5 1 Arm Russians – Right
10 Combos (2-3)
10 Slamballs
10 Combos (1-4)
5 1 Arm Russians – Left
Rest 2 min
5 RFT
4 Burpees
6 DB Thrusters (single arm – split)
10 Knees
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