WOD for 04 OCT 2016

0500 and 1140 at the usual.

 

SOOOO we are going to do split OPs again for today and sync back up on Wednesday. Too many people have never done Fran at the 1130 class so Fran it is.

 

 

0500 OPs:

 

Warm up:

Complete as many rounds as possible in 6 mins of:

Single Arm Kettlebell Overhead Walking Lunge, 25 ft (Right Arm)

Single Arm Kettlebell Overhead Walking Lunge, 25 ft (Left Arm)

10 Single Arm Kettlebell Swings (Right Arm)

10 Single Arm Kettlebell Swings (Left Arm)

10 Push-ups

 

Strength:

7 Shoulder Press, pick load

Every 2 mins for 10 mins.

 

WOD:

8 rounds, 20 secs per station, of:

Ring Dip     Rest 10 secs

Deadlift, 225/155 lbs     Rest 10 secs

Ring Row     Rest 10 secs

Wall Ball, 30/20 lbs     Rest 10 secs

Burpee Over Bar

Rest 30 secs

 

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 20 secs, the clock does not stop or reset between stations.

 

1130 we will do MON’s WOD.

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