Sunday, February 16, 2014

Competitors WOD

Competitors WOD

5:00 - Mobility, Warm-up, Weaknesses
5:30 - Begin WOD together

1.  Sprints
5 shuttles of: 10 yards and back + 20 yards and back, rest :60

-rest 5 mins

2.  Pistols
60 Alternating Pistols for time

-rest 5 mins

3. Barbell Metcon
With a 15 minute running clock...
Doods 135# / Chicks 95#
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats


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