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10-22-12 WOD

By October 22, 2012No Comments

Warm Up:

400m run

Hip Swings x 8

Pass throughs x 10

Burgener warm up

Mobility:

Couch stretch x 1 minute each each leg

Strength:

Back Squat

2 x 8; 1 x 8+

BP

2 x 8, 1 x 8+

Met Con

Muscle Ups x 3 or Ring Dips x 5

Snatch x 3 (75% of 1RM)

6 rounds for time