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Thursday 9/5/2013 WOD CMC Pit WOD

By: 3 Comments


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




Time est: 20 Mins
Strict Over Head Press

Super set with

Wall Sits w Med ball (20/14)
30-60 secs



Training (Met-con)

Time Est 7 Mins AMRAP
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


Comments: 3

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