November 17, 2016

November 17, 2016

dynamic :

4 minute clock

a) samson stretch - length of room + back

b) bear crawl - length + back

c) bicycle crunches x 20


team wod
40 minute clock
for max reps :
1500 meter row
+
3 rounds of :
75 jas/wall ball/mbc
60 pc/hpc/c+j (95/65)
45 burpee/bpu/bt2b
+
1500 meter row



notes :
- wod glossary : jas = jumping air squat, mbc = medicine ball clean, pc = power clean, hpc = hang power clean, bpu = burpee pullup
- 1 minute intervals on row.
- partition reps as desired.
- rx+ = two person team

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.