WODs for Thursday, 9/14/17

15
Sep

WODs for Thursday, 9/14/17

 Strength:
Deadlift 3×5
Choose from a “Push” Bodyweight Progression
 
Met-Con:
3 ROUNDS for max distance on rower
Round 1:
20 Slamball
10 Push-Ups
40 Pulls on Rower
 
Round 2:
20 Slamball
10 Push-ups
30 Pulls on Rower

Round 3:

20 Slamball
10 Push-ups
20 Pulls on Rower
**The goal of this workout is for max distance on the rower.  The focus is on power, not speed!**
 
 
Stretch:

KB WOD:

Met-con:

5 Rounds:

3 Burpees 9 Dual kettlebell swing Farmers walk one bell racked position, one overhead 50ft switch arms 100ft total then: finish w 400m run

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