Saturday, November 4, 2017

“Just play. Have fun. Enjoy the game. – Michael Jordan”

100417 WOD

A. Warm-up: Coach’s choice

B. Movement prep

C. Three sets for max reps of:

60 seconds of Wall Balls  (20/14 lbs) to 10′

60 seconds of Rest

60 seconds of Power Cleans (135/95 lbs)

60 seconds of Rest

60 seconds of Box Jumps (24″/20″)

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

>>On-ramp

Three sets for max reps of:

60 seconds of air squats or dumbbell thrusters

60 seconds of Rest

60 seconds of dumbbell hang power cleans

60 seconds of Rest

60 seconds of box step-ups

60 seconds of Rest

60 seconds of modified burpees

60 seconds of Rest

Metcon by Invictus