WOD - 10/8/14

Wednesday

Skill:  Single arm KB Swings

Strength:  Every 2 min. for 8 min. (4 sets)

  • 1 Front Squat (90-95% of 1RM)
  • 30 sec. L-sit (remainder of the 2 min.)

WOD: 12 min. EMOM

  • Min. 1: 16 Single arm KB Swings (53/35)
  • Min. 2: 12 Weighted Step-ups (24/20)
  • Min. 3: 100m Run

*Score:  weight used on swings and step-ups

Post Workout:  3 Rounds

  • 10 GHD Sit-ups
  • 10 Good Mornings

Challenge of the Week:  Max strict pull-ups in 3 min.

*Post score to whiteboard