Wod Monday 10/3/16

1.      Warm Up:

Coaches’ choice

2.     Strength/Conditioning:

With a running clock

Minute 0 to 16

From the floor

Strict press

OT2M for 8 rounds

Climb to a heavy 3 reps

*start at 45% of your 1rm

Rest 5 minutes

 @ minute 21 to 36

 Radar Love

15 min. AMRAP:

  • 10 Burpee Pull ups
  • 20 Wall Ball (20,14)
  • 30 Ab-mat-it ups

Beginner:

15 min. AMRAP:

  • 5 Ring rows
  • 10 Wall Ball (Scale load and height as needed)
  • 15 Ab-mat-it ups

Intermediate:

15 min. AMRAP:

  • 10 Burpee Pull ups
  • 20 Wall Ball(14,10)
  • 30 Ab-mat-it ups

hailey-1st-place

Hailey 1st place in teens comp this weekend!

 

 

Posted in WOD

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