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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

 

 

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

 

Comments: 3

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