20

Nov 2015

WOD 2015-11-20

A:
3 sets of:
Pec Smash x 45 seconds per side
Rack-Assisted Pec Stretch x 45 seconds
Band-Assisted Anterior Pec Stretch x 45 seconds per side

B:
Every 2 min, for 12 minutes (6 sets), complete:
Squat Clean + Hang Squat Clean + Jerk x 1rep @60/40kg

C:
Every 2 min, for 12 min (6 sets):
Handstand walk < 5 meters (use assistance by 2 people if you cant walk on your own)

D:
Every 4 minutes, for 12 minutes (3 sets), complete:
Push Press @35kg x 10 reps
Front Squat @35kg x 15 reps
Box Jump Overs x 20 reps
Double Unders x 25 reps