WOD – 9/30/2014

Warm-up:

Jog 250m
7 each: burpee, pull-up, push-up
60 second holds: L-Sit, Ring Support
Movement practice

WOD:

MetCon

5 rounds
-10x Knees to Elbows
-5x Deadlift (225/155#)
-30x Single Under

Add-on:

5 rounds
-10x Back Extension
-10x Push Press (115/75#)
-Run 300m

Cool Down:

Stretch

Executive Summary:

Mode: Gymnastics, Weightlifting, Monostructural
Time: Benchmark/Moderate
Reps: High
Scheme: Triplet
Priority: Task
Movements: Knees to Elbows (G), Deadlift (W), Single Under (M)
Add-ons: Back Extension (G), Push Press (W), Run (M)