WOD for 02 NOV 2016

0500 and 1130 at the Fred

 

Oh yeah! Benchmark WOD today!

 

Warm up:

5 rounds, 20 secs per station, of:

Ball Slam Rest 10 secs

Double Under Rest 10 secs

 

WOD:

For time:

30 Muscle-ups

 

Strength:

Every 1 min for 15 mins do:

1 Power Clean & Jerk, pick load

3 Ring Rows (Ring rows must be perfect!)

 

Strength 2:

7 Back Squats, pick load

Every 2 mins for 10 mins.

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s