SATURDAY'S W.O.D 1.10.15

WARM UP

10 Min. (CAP.)

  • Bear Crawls
  • Frankenstein Cross Over Kicks
  • Banded Side Lunges
  • Broad Jumps

 

ENDURANCE W.O.D

50 Thrusters #95(Rx) #65(Rx) #75 #55

50 Pull Ups

1000m Run (5) or 1000m Row

 

40 Power Snatches #95(Rx) #65(Rx) #75 #55

40 GHD-Sit Ups or V-Sit Ups

800m Run (4) or 800m Row

 

30 Front Squat #95(Rx) #65(Rx) #75 #55

30 H.S.P.U

600m Run (3) or 600m Row

For Time: 40 Min. (CAP.)

 

COOLDOWN/RECOVERY

Dynamic Stretching

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