10/9/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:

6 Pull-ups
6 Push ups
6 PVC Pass Throughs
6 Spider mans

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

 

WOD

A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

*Find a 3 Rep Max if mechanics/form are good…otherwise just work on technique if it is not. These are full squat cleans not power learn to catch in the deep squat.

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (53/ 35 #)
10 Wall Ball Shots
100 Meter Run

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