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« 090902 WOD | Main | 090904 WOD »

090903 WOD

090903 WOD

Quote: Get stronger, live longer.

WARM UP:

  • Run: 400

Then

  • Push Up: 10
  • AbMat: 30

5 Rounds

EQUIPMENT REQUIREMENTS:

  • Box 24"/20"
  • D-Ball #40/#30
  • Kettlebell 28kg/20kg
  • Dumbbells #35/#25
  • Barbell: #95/#65

SKILLS:

  • Box Jump
  • Ball Slam
  • Swing
  • Thruster
  • Power Snatch

WOD: EDT 4 Rep Goal/:15

  • Box Jump: 1-16
  • Ball Slam: 17-32
  • Swing: 33-48
  • Thruster: 49-64
  • Power Snatch: 65-80

LIFTING/SKILLS DEVELOPMENT:

  • 100 Burpees for time.

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

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