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Workout Of THE Day-4/13/2017

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dsc_0123

WOD:

Part 1:

Seated Box Jump
5×3 @ 80-85% max height

Part 2:

Partner WOD
10 Rounds (5each)
15/12 Cal Row
20 Jumping Lunges
12 KB Swings (Am.) (2pd/1.5pd)

OLYMPIC LIFTING:

Part 1:

Hang Power Snatch 7×2 all sets at 75%

Part 2:

Snatch Grip Push Press + Overhead Squat 7×2 all sets at 70%

FitWOD:

Part 1:

1 mile Run

Part 2:

Partner WOD
10 Rounds (5ea)
15/12 Cal Row
20 Lunges
12 Ball Slams (35/25)
Part 3:
3x:60 sec Ring Plank Hold
Rest 60 secs btw sets

 

 

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