11/13/14 WOD “Small Sprocket”

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Mobility:  Hip Mobility


Skill Practice Warm Up:  None (more time for squats!)


Workout:  Back Squat

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” increasing weight each set)

Metabolic Conditioning Workout:  

 “Small Sprocket”

8 minutes. AMRAP

15 dumbbell thrusters (A: 45lbs, I*: 30lbs, N: 15lbs)

30 double unders (I: count attempts, N: 90 single)

15 toes to bar (Novice: 15 sit ups)

30 double unders

Then: 2 Min rest

400m Run with Med Ball (A:20, I*: 14, N: 10)

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