Workout of the Day (Wednesday March 12, 2014)

Technical:
5, 4, 3, 2, 1, 1, 1 Cleans (increasing load each time)
3 x 20 Ball Slams

Metabolic:
EMOM for 10:
Odd Min (1,3,5,7,9) do:
10 Thrusters 115/75 **
20 Heavy Rope Singles

Even Min (2,4,6,8,10) do:
10 Wall ball
10 KB Swings 24/16

** thrusters should be a weight that the beginning sets can be done at most in 20-25 secs, higher level athletes do 10 box jumps 24/20″ instead of rope. If you cannot perform Rx, focus on the lifts, no box jumps.

Stabilization:
5 x 3 x 2 kb bottom up strict press

This entry was posted in WOD.

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