10/7/13 – Monday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

6 Push ups
8 Spider mans
10 Air squats

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

 

WOD

A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps

(choose a heavy weight with which you can still maintain an explosive swing)

Rest 3 minutes

B.
Three sets for times of:
400 Meter Run
5 Thrusters (135/95 #)
10 Burpees

Rest 3 minutes

* Scale to a weight where you can move a heavy challenging 5 thrusters unbroken.

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