Recovery Day and WOD for 14 JUL 2016

0500 and 1130 at Fredericks Gym

Recover if you are sore. If you are not feel free to do SAT’s WOD today or come at lunch time where I will be going over the stuff I learned at the Oly Cert this past weekend with Glenn Pendlay. I will be focusing on the Clean for the whole lunch period.

Here is SAT’s WOD:

Warm Up:

Complete as many rounds as possible in 6 mins of:

Run (Jog), 200 m

30 Double Unders

20 Air Squats

10 Push-ups

5 Pull-ups

 

WOD:

For time:

5 rounds of:

12 Handstand Push-ups

10 Box Jumps, 30/24 in

— then —

4 rounds of:

5 Muscle-ups

Back Rack Walking Lunge, 115/75 lbs, 40 ft

— then —

3 rounds of:

50 Double Unders

25 Air Squats

 

Strength:

3 Bent Over Barbell Rows, pick load

Every 1 min for 10 mins.

Focus on form here, no bro reps. Keep your back static.

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