Friday WOD 2-9-16
September 1st, 2016
Friday WOD 2-9-16
3. Conditioning
“DVB”
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
+ Optional Extra’s in Open Gym.
1. Jerk
5×2 Push Jerk from blocks,
2. Barbell Cycling
3 RFT*
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds
4. Gymnastics Conditioning
50 Strict C2B Pull ups
Thank You: http://www.builtbybergeron.com/comptrain-programming/083116
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