Friday, October 6th WOD


Warm up: BPBS series I, top down stretches

4 rounds:

-10 plank to down dog

-5 hang squat snatch

-5 ring row/pull ups

-5 step ups/low box jumps

-5 wall balls (light)

-5 power cleans

 

WOD:  “Three Wise Men”

Compare score to 11/10/2015

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

-5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

-10 Burpees Over the Barbell

 

Rest 2 minutes, and then:

 

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

-10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

-20 Pull-Ups

 

Rest 2 minutes, and then:

 

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

-15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

-30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Compare to 11/10/2015 and 10/31/2016

Categories: WOD

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