28-OCT-14

A.

Warm Up:

Group Joint WU

– 3 Rds NFT

10 Over Head Pressing Lunges

10 Strict HSPU

10 Strict Pull Ups

 

B.

Olympic: EMOM 10 min

1 Snatch @ 80-85%

 

C.

WOD:

10 Rds for time of

5 Chest To Bar Pull Ups

5 Push Ups

-Rest

5 Rds for time of

20 Sit Ups

20 DU’s

-Rest

2 Rds for time of

25 Wall Balls

25 Box Jumps

 

*Score each couplet separately.

 

D.

Cool Down:

10 Wall squats

20ft Inch worm

2 min Banded ankle

2 min Banded hip

 

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