WOD - 10/8/14

WEDNESDAY

WARM UP

“Matt Chan Warmup”

www.youtube.com/watch?v=sI8h1xNUxcE

SKILL

Box Jumps

STRENGTH

Front Squat (from rack)

8 @ 75%, 6 @ 80%, 4 @ 85%, 2 @ 90@, max rep @65%

WOD

Partner WOD for time: 15 minute time cap

Rx

  • 100 double unders
  • 100 sit ups
  • 200 pushups
  • 300 air squats
  • 100 double unders

*pushups done with feet on 25 lb plate

Level 1 (single unders/ pushups from knees/ pushups on box)

*score is time of completion or total reps completed by time cap

CASH OUT

Foam Roll/ challenge of the week