Friday 9/13/2013 WOD
Warm up
600 meter run
3 rounds of
5 Burpees
10 Super mans
15 Hollow rocks
20 Duck walks
Dynamic Stretches
STRENGTH/SKILL
Level 2 (performance)
Back Squats
3-3-3-3-3
@75%
Level 1 (Fitness)
Back Squats
5-5-5-5-5
Build up to a challenging set of 5 reps
TRAINING (Met-con)
“Nasty Nancy”
5 rounds
10 Over Head Squats(95/65)
5 Thrusters(95/65)
400 Meter run
Level 1/ Scale Options
scale weight on OH Squats and Thrusters
sub OH squats with Front Squats
2013 09 12