WOD: Friday the 22nd August 2014

Thursday, August 21st, 2014 / CFMSD Workout of the Day


3 stretches you need to do daily


 

GPP

Strength

Front squats

5-5-5

*Start heavy and get heavier.

 

Conditioning

For time:

60 cal row

50 burpees

40 wall balls 9/7kg

30 ground 2 overhead 20/15kg plate

20 wall balls


COMP

Strength

12min to find a 3rm front squat

 

Weightlifting

Take 12min to build to a max in the complex:

1 power snatch

1 hang snatch

1 snatch balance

 

Conditioning

For time:

50 cal row

40 burpees

30 t2b

20 power snatch 60/40kg

10 muscle ups

 

Skill

10min HS walk practice.

*THIS IS MANDATORY. You should all be able to walk on your hands. If you can’t, even more reason why you should be practicing 🙂


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