WOD for 28 NOV 2016

1140ish at the Fred

The 0500 coach is still out of town.

 

Warm Up:

Dislocates

Complete as many rounds as possible in 8 mins of:

Row, 250 m

10 Dolphin Push-ups

10 Hand Release Push-Ups

Overhead Walking Lunge, 40 ft

 

Skills:

Every 1 min for 12 mins, alternating between:

5 Strict Handstand Push-ups

3 Strict Muscle-up

 

Strength:

3 Position Squat Clean, pick load

Every 1:30 for 15 mins.

Start at ground, then knees, the mid thigh

 

WOD:

Complete as many rounds as possible in 7 mins of:

7 Bar Facing Burpees

7 Overhead Squats, 115/85 lbs

7 Chest-to-bar Pull-ups

 

Julie says this is supposed to be an all out sprint so DO NOT pace this. Go as hard (and as smart) as you can.

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