Thursday 9/5/2013 WOD CMC Pit WOD
Warm up
Time Est: 15 Mins
600 meter Med ball Run
3 sets of
10 Med Ball Burpees
10 Russian Twist
10 Med Ball Cleans
Dynamic Stretches
Strength/Skill
Time est: 20 Mins
Strict Over Head Press
3-3-3-3-3
Super set with
Wall Sits w Med ball (20/14)
30-60 secs
Training (Met-con)
Time Est 7 Mins AMRAP
CMC Pit WOD
7 Push Presses (75/45)
7 Burpee Box Jumps (20 INCHES)
7 KB Swings (35/25)
Level 1 / Scale options
Scale Load on PP
Scale box Jumps with step ups
Scale load on KB swings
2013 09 04
5 Rds + 10 reps. Could have gotten to 6 full rounds if I had my man Brett there!
haha my bad dude, im goin at 1230, back at it tomorrow at 6am
4 rds + 18 reps