Friday 6.5.15 Competitor WOD

Mobility

10min Splits Machine

Strength

3 Postion Squat Snatch (Build to a heavy single )

WOD

“Wildwood”
Complete 50 reps of each movement
Burpees
HR Push Ups
Box Jumps (20,20)
Elevated Ring Rows
Russian KB Swings (70,55)
**Partition reps and movements however you would like
**Rx+ = Complete in order
**No time cap

Midline

GHD Side Oblique Crunches

Finisher/Recovery

5 Muscle Ups – bar or ring
** Try to go unbroken
By | 2016-10-20T15:17:14-04:00 June 4th, 2015|Uncategorized|Comments Off on Friday 6.5.15 Competitor WOD