9/11/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

WOD

DYNAMIC WARM UP

400 Meter Run

Then…

3 Rds of:
10 PVC pipe pass throughs
5 inch worm push ups
10 air squats

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

A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

B.
Three rounds for time of:
10 Burpees
10 Sit-ups
300 Meter Run

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