WODs for Wednesday, 9/17/14

21
Sep

WODs for Wednesday, 9/17/14

Strength: 

3 Rounds: Jerk, 5 reps Rest 1 minute Ring Row, 10 reps Rest 1-2 minutes

Met-con:

4min AMRAP 7 Knees-to-elbows 14 weighted walking lunges with plate, 45/25

5min AMRAP 6 Power Cleans, 115/75 with Barbell or 35/25 with Dual KB 6 Burpees

6min AMRAP 14 jumping squats 7 Push press, same bar or bells

Bootcamp:

Run 400 meters then: 5 rounds 15 Hand Release Push-ups 30 sec Plank (top of the push-up)

then Run 400 meters 5 rounds 25 Sit-ups 25 Hollow Rock

Stretch: Full Body Stretching Series #6

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