Wod Wednesday 3-1-17

1. Warm-up

Coaches choice

2. Wod prep

Strength

Strict press 15 minutes to build to a 1rm.

*We are resetting the leader board for the strict press!

3. Wod

Slap shot

On a 17 minute clock

0 to 11

AMRAP 11

11 Pull ups
22 ab-mat sit-ups
100m Sprint (Out side)

* Options for pull-ups:
1. 5 strict pull-ups
2. Banded pull-ups(pick a band that allows for sets of 5.
3  Ring rows.  Choose a foot position that allows for sets of 5.

*Rest minute 11 to 12, then
Accumulate max bar hang time in 5 min. Every time you drop, complete 10 hollow rocks.

*You must start the hang right after the 1 minute rest.

*Record your total hang time.

4. Post wod

Kettle bell lax ball psoas smash, 2 min per side. Go to minute 2:44 of the video

 

Posted in WOD

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