Tuesday, Sept. 29, 2015

092915 WOD

A. 7:00 time cap

400-meter run or 500-meter row

1:00 lat rollout or stretch / side

1:00 couch stretch / side

B. 10:00 EMOM

1 x snatch balance

Increase over the 10 sets of 1 rep or stay at the same weight; focus on fast hands and feet, staying tight while pressing under the bar.

C. Every 3:00 for 18:00

Run 200-300 meters

12 box jumps (24/20)

10 toes to bar

>> On-Ramp

Every 3:00 for 15:00

Run 100-200 meters

12 box jumps or step-ups

10 v-ups / leg raises / tucks