12/5: WOD

Written by josequan. Posted in Fitness

Matt Hathcock

WARM UP

400 M run
Then…
8 Walking Lunges
6 Broad Jumps

WOD

For 20 Minutes:
Even Minutes – 3 Front Squats (Heavy As Possible)
Odd Minutes – 3 Push Jerks (Heavy As Possible)

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside
Max Effort Lower
Max Effort Chain Arched (Flat) Back GoodMorning
Find your 2-3 Rep Max

Accessory Work
True GHRs
3 Sets X 10 Reps

Banded GoodMornings
1 Set X 100 Reps
* Alternate Arched and Round Back

Endurance
50 M Sprint
Walk to start to rest
10 X

150 M Row
30 Second rest
8 X

100 M Swim
1 Minute rest
6 X

 

 

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