10/4/13 – Friday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

8 Squats
8 Sit-ups
8 Push ups
8 PVC pass throughs

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

 

WOD

A.
5 sets of:
Back Squat x 2-3 reps
* Find your 3 rep or 1 rep max if you feel good and your technique is good.
Rest 3 – 5 minutes

B.
In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps (20/12 lbs to 10′)
Toes to Bar x 10 reps
Box Jump x 5 reps (24″/20″)

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