WOD for 1 DEC 2016

1140ish at the Fred

Sorry for the late post. This is my first time with all this admin stuff so cut a guy a break would ya!

So traditionally Thursday is a scheduled rest day. If you feel like going crazy tomorrow we will follow the below plan. If you plan on taking a rest day still show up to the Fred and we will work on skills. I will prob be working on muscle-up progression as they are my current nemesis. See you there!

Warm Up:

Ankle Mobility

4 Min AMRAP of:

Overhead Walking Lunge, 45/35 lbs, 40 ft

8 Kettlebell Swings, 20/14 kg

 

WOD 1:

Deadlift 7-7-7-7-7, Using heaviest weight per set

Overhead Squat 7-7-7-7-7, Using heaviest weight per set

 

WOD 2:

5 RFT:

21 Cal Row

15 GHD situps

9 Shoulder-to-Overheads, 135/95 lbs

 

This could be fun. I hope to see you all there!

Cliff

2 thoughts on “WOD for 1 DEC 2016

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