10/17/13 – Thursday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

5 Box jumps
10 shoulder pass throughs
15 Air squats

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 15-20 @ 10X0 (Must be Unbroken)
Rest 2-3 minutes

B.
For time:
Run 800 Meters
50 Kettlebell Swings (53/35 #)
Run 800 Meters

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