23 October 2016

Monday, 24 Oct 16

Pick a wod:
          Warmup:
                     400m jog
                        2 rds Cindy
Murph:
          1 mile run
            100 pull-ups
            200 push-ups
            300 air squats
            1 mile run
                        Perform all movements with a weight vest (20/14)

OR

          Warmup:
                     2x thru
                        200m jog
                        10 medball cleans
                        10 medball press
Strength:
          16 Min EMOM:
                     Even min 3 back squats @ 75-80%
                        Odd Min 3 max height box jumps (focus on power transfer from the ground, heels                       and hips. Land lightly and stable. If this becomes an issue, drop height)
WOD:
          Chipper FT:
                     800m run with wall ball (20/14) (all runs will be done with wall ball)
                        10 wall balls (20/14)
                        400m run
                        20 wall balls
                        200m run

                        30 Wall balls

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