Wednesday, January 15, 2014

Thursday - WOD 15 - Stations



Strength:
5-5-5 Dips (Rx Rings, Intermediate between 2 boxes, Beginners 1 box)
5-5-5 Negative Pull ups

WOD:
Stations - 1 minute at each station, no rest between stations (so move quickly to the next station)
3 rounds, 2 minute rest between rounds

Station 1 - Push Press 95/65
Station 2 - Slam balls 20/15
Station 3 - Knees to elbows
Station 4 - Single Arm Snatch 35/20
*entire class will be broken up evenly and smaller groups will start off at different stations so there are 3-5 people at each station

OT:
1 minute max burpees

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