November 4, 2016

By November 3, 2016 wod No Comments

Workout of the Day
Friday
then
3 RFT
10 Plyo Push ups 20/30# SB
10 Box Step Ups w 20/30# SB
10 OH Lunges 115/85#

Bootcamp
IWT
Dynamic warm up

Strength
4×5 Power clean – Build to weight used in IWT

Part 1
3 Rounds:
7 Power Cleans @60%
2 min row max meters

** 2 min rest

Part 2
3 Rounds:
40 yd Single Arm Kettlebell overhead squat 20yd right/20yd left – if poor mobility/hold in goblet position
1 min max KB swings
30 sec burpee over KB

** 2 min rest

Part 3
3 Rounds:
15 ring pushups
10 Pullups – scale to supine pullups no bands for flow of workout
Run 400m

Post your scores to the Whiteboard.

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