Tuesday, September 9, 2014

WED WOD 10/9/2014

Warm up
10 Mins Roll Quads & Glutes (Foam roller & Balls )

Barbell Warmup/Skills With Coach

A)
10 Mins Work Up to a Heavy Clean+Hang Clean+Split Jerk (1+1+1)

B)
For Time
Run 400 Mtrs
50 Box Jumps 24"18"
50 KBS 24kg(16kg)
50 Double Unders
50 Wall Ball10kg(6kg)
Run 400 Mtrs

Cool Down
5 Mins Hamstring Stretching  (Hold Pullup Frame)
General Stretching


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