WODs for Wednesday, 11/25/15

Strength: Front Squat 3×5 Choose a “Pull” Bodyweight Progression.

Met-Con: EMOM 10 minutes 5 Front Squats Then max Russian Kettlebell Swings until 0:30 second on timer (rest the next 30 seconds) Score is total number of KBS.

then: Partner WOD 5 Rounds for Time 5 Push Presses (Bar starts on Ground, not off the Rack) 5 Burpee w/ Lateral Jump over Bar

Partner A does 5 & 5, then Partner B does 5 & 5 = 1 Round

Bodyweight Bootcamp: For 4 cycles: AMRAP in 3 mins of: 100 Meter Run 5 Burpee Pull Up (Jumping Pull Up)s 10 Slam Balls 20 Double Unders Rest 1 min between each cycle. For each cycle continue the AMRAP.

Stretch: Full Body Stretching Series #2

KB WOD:

Met-con:     Row 500m 50x Box jump (20 inch) 50x Push-ups 50x Sit-ups 50x Jumping pull-ups 50x Hip extensions 10/10x KB Turkish get-up, alternating arms (55/35)

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