Home / W.O.D. / 12-13-13 Friday WOD

Warm Up
400m RUN
Deck of cards for 5 minutes:
squats, bicycle crunch, jumping jacks, push ups

Strength
5 x 5 Squat Cleans

WOD
21-18-15-12-9-6-3
DB Snatch
Burpees on the ODD rounds
Wall Balls on the EVEN rounds (20/14)
** 15 minute time cap **

After Party
When was the last time we worked Turkish Get Ups?

 
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    WARM UP2 ROUNDS100m Jog5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS150/100m Row10 Scap Push-Ups → 10 Push-Ups10 Up-Downs → 10 Burpees… Continue reading

     
 

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