6
Nov
WOD 11/6/14
Warm Up: 3 rounds of
Run 10 lengths
10 KB swings
10 overhead lunges with empty bar
10 floor wipers with empty bar
Strength/Skill:
A1) Overhead Squat
2-2-2-2 tempo
5-7 reps, 4 rounds
A2) Turkish Get Up -4 each side
3 rounds
WOD:
1. Round 1000 meters for time: Record Time
rest until 8 minute mark
2. 7 Minute AMRAP of Ascending Ladder
2-1 Wall Ball
Toes to Bar
1-1, 2-2, 3-3,4-4 etc…..