WOD Mon. May 7

May 6th, 2012
by:

Basics Skillwork: FULL WARM-UP
Level 1/2 Skillwork: FULL WARM-UP

WOD Levels 1 + 2
Challenge WOD   Operate in heats of 4 with 3:00 delays

1) CF Total variant:
Deadlift, Power Clean, OHS
1-1-1 of each
(1:00 rests between attempts, start heavy, may use rack on OHS)

1:00 rest

2) Tabata Squats 20:10 for 8 rounds
then
40 yard Dash, For Time (3x, :30 rest between each to get back to start line)

1:00rest

3) 4:00 AMRAP of Burpees
:30 rest
Max. set of Pull-ups
(You’re done when you come off the bar)

Basics

Challenge WOD  

1) Tabata Squats 20:10 for 8 rounds
40 yard Dash, For Time (3x, :30 rest between each to get back to start line)

1:00rest

2) 4:00 AMRAP of Burpees
0:30 rest
Max. set of Pull-ups
(You’re done when you come off the bar)