01/15/15 – Thursday

Written by Joey Tudela. Posted in Fitness

WARM-UP

4 Rounds of
100 Meter Run
4 Burpees
4 PVC overhead squats
4 Shoulder pass throughs

WOD

A.
Three sets of:
Front Squat x 6-8 reps
Rest 10 seconds
Kettlebell Swings x 15-20 reps
Rest 60 seconds
Knees to elbow x 5-8 reps
Rest 60 seconds

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Power clean and jerk

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

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