Oct 2016

wod 20161017

“A:
3 Laps, of:
Splitjumps (lunges) x 10 reps
Goodmornings x 10 reps
Air Squats x 15 reps
Stick Pass Throughs x 12 reps

B:
Press + Push Press + Push Jerk
3-3-3-3-3
* In 1 set do 3 reps of each exercise for a total of 9 reps per set

C:
Every 6 min for 24 min of:
In 4 min complete:
30 Burpees
Straight arm Plank x 60 seconds
Air Squats x Max (until min 4)
Rest 2 minutes

D:
3 sets, of:
Narrow push-ups x 10 reps
Sit-ups x 20 reps”