Archive for December 10, 2012

WARM UP: Push Ups and Lunges

BUY IN:    Jump Rope with Consequences

STRENGTH:   Navy Seal Complex

WOD:

30 TOES TO BAR
15 FR SQUAT 95/65
30 BOX JUMPS
15 POWER SNATCH 95/65
30 BURPEES
15 PUSH PRESS 95/65

Cash Out: 

100 x Double Unders

 

Advertisements

12.10.2012

Posted: December 10, 2012 in WOD-Work Out of the Day

WARM UP: Ultimate Stretch

BUY IN:   Quarterdeck

STRENGTH:  Front Squat 1RM

WOD:

21-15-9

Wall Ball 20/16
Deadlift    225/155 (Too ambitious??)
Burpees

Cash Out:

100 Sit Ups for time