WOD Thu. Dec. 6

December 5th, 2012
by:

Basics Skillwork: Review exercises for WOD
Level 1/2 Strength: Shoulder Press 3 x 10 @ 45-55%, 5-5-5+ / Bench 2 x 10 @ 45-55%, 5-5-5+
Level 1/2 Endurance: Run 400m x 2 w/ 2:00 rest in between

WOD
All Levels
FGB Style
Over-Box Jump 16″/12″
L/R of bar pull-ups*
Overhead MB throw 14/10#
Spiderman Push-ups
T2B
1:00 Rest between rounds
3 rounds

*If you are doing ring pull-ups, then use only 1 ring

Score = Total number of reps

Cash-out: Jerk variations to 1RM