Wednesday, January 20, 2016

Thursday - WOD - Stay Focused



Group warm up:
Standard group warm up
3 rounds
10 push ups
10 situps
10 plyo squats

Strength
8 Min EMOM
Min 1-4..... 5 Strict Pull ups or 8 Kipping pullups (beginners 8 Banded or jumping PUs)
Min 5-8.....5 Strict HSPU or 8 Kipping HSPU (beginners 8 Box HSPUs)
(coaches... divide the class evenly to start at different spots)

Metcon:
For Time (CAP 9):
21-15-9
Deadlifts (225/155)

Burpee bar jump overs

OT:
Max KB Swings in 2 minutes

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