WOD – 10/3/2014

Warm-up:

Jog 250m
30/50 Double Under
7 each: burpee, push-up, sit-up
Movement practice

WOD:

Met Con:

5 rounds
-Run 250m
-10x Box Jump

Add-on:

8 rounds
-8x Overhead Squat (75/45#)
-8x Kettlebell Swing (53/35#)

Cool Down:

Stretch

Executive Summary:

Mode: Monostructural, Gymnastics
Add-on: Weightlifting
Time: Sprint
Reps: Low
Scheme: Couplet
Priority: Task
Movements: Run (M), Box Jump (G)
Add-ons: Overhead Squat (W), Kettlebell Swing (W)