FRIDAY'S W.O.D 11.21.14

WARM UP

25 Double Unders or 50 Single Jump Ropes

10 Sotts Press #45 #35

10 Jumping Air Squats

100m Sprint

3 Rounds


 

COMPETITION W.O.D

21-15-9

Power Clean #135 #105

Multi Directional Barbell Lunges #155 #115 #135 #105

For Time: 15 Min. (CAP.)

 

18-12-6

Push Jerk #135 #105

Sand Bell Slams #40 #30

For Time: 10 Min. (CAP.)

 

12-8-4

Back Squat #135 #115

Pull Ups

10 Min. (CAP.)

 

COOLDOWN/RECOVERY

MOBILITY WORK

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