WOD – 10/2/2014

Warm-up:

Jog 250m
30 Single Under
7 each: pull-up, press, sit-up
60 second holds: Bar Support, Handstand
Movement practice

WOD:

Strength:

Thruster 5×5, 4×4, 3×3

Add-on:

7 rounds
-10x Sit-up
-30x Single Under

Cool Down:

Stretch

Executive Summary:

Mode: Weightlifting
Add-on: Gymnastics, Monostructural
Time: Heavy Day
Reps: Low
Scheme: Singlet
Priority: Task
Movements: Thruster (W)
Add-ons: Sit-up (G), Single Under (M)