9/3/13 WOD


 

Check out the Lurong Living Paleo Challenge. There will be a meeting tonight at 5:15pm to go over details and the process of the challenge. If you can’t make the meeting but still want to sign-up you can go here for details.

FUNCTION

A. 3 sets of (not for time)

1 Prowler Sprint- (20yds down/20yds back)

30-40 Double Unders or 1 min Practice

5-8 Toes to Bar

B. 5 x 3 Back Squat- build to 5lbs heavier then last week.

C. 3 Rounds for time of:

Run 400 m

15 DB Thrusters-30/20 (each hand)

8 Ring Pull-ups

*notes- 3-5 minute cool down stretch after

DRIVE

A. 3 sets of (not for time)

1 Prowler Sprint (20yds down/20yds back)

40-50 Double Unders

10-12 Knees to Elbow/Toes to Bar

B. 5 x 3 Cleans- build to 5lbs heavier then last week.

C. 1 x 5 Deadlift- 5-10lbs heavier then last week.

D. 5 Rounds for time of:

10 Burpees over the BB

15 Push Press-115/75

*notes- 3-5 minute cool down stretch after.

 

PROGENEX ORDERS- last day to order Progenex sign-up sheet on cf area.

Posted on: September 2, 2013admin

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