Tue WOD 10.25.16

Tue WOD 10.25.16
WARM UP

3 Rounds:
12 Slow Air Squats
9 Sit-Ups
6 Slow Pushups
Followed by 7 Slow Wall Squats –
Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

WARM UP on movements

WOD
AMRAP 4:
21 – 15 – 9:
Push jerk (135/95), Sit ups
Rest 4:00
AMRAP 4:
15 – 12 – 9:
Push jerk (155/115), Knees to elbow
Rest 4:00
AMRAP 4:
12 – 9 – 6:
Push jerk (185/135), Toes to bar
(No rack)

 

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