1/15/14 WOD

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FUNCTION

A. For Time:

Run 1 mile

60 OH Walking Lunges (steps)-45/25

2 mile AD

70 Sit-ups

50 Back Ext.

30 Burpees

*score- total time

DRIVE

A. EMOM for 12 min

Jerk x 1 rep- building

B. Close Grip Bench Press- 3,2,1,1,1- building each set; rest 2-3 min

C. 4 Rounds for time of:

7 Power Snatch-135/85

14 Lateral Box Jumps-20″

21 Wall Ball-20/15 (10’/9′)

*score- A= heaviest jerk, B= heaviest bench press, C= total time

STRENGTH

A. EMOM for 15 min

Clean x 1 rep- building

B. 14 min AMRAP of:

Row 2k

50 Thrusters-95/75

-AMRAP muscle-ups in time remaining.

Posted on: January 14, 2014admin

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