10/2/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

10 Squats
8 Sit-ups
6 Push ups

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

WOD

A.
Four sets of:
Turkish Get-Ups x 2 reps (Each arm)
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B.
Three rounds for time of:
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps (90 Singles)

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