Wednesday 12.10.14

Main - Group WOD


A: Warm up (No Measure)


3 rounds


1 minute downward dog*


10 kettlebell thrusters
*Do not be concerned about putting the heels on the floor. Be concerned about keeping a straight back, then reach the heels for the floor.

B: Deadlift

C: Metcon (Weight)


Every minute, on the minute, for 24 minutes:


1st minute - Thrusters x 5 reps


2nd minute - Pull ups x 10 reps


3rd minute - Box jump-overs x 15 reps



*Fairly heavy on the thrusters. All five reps should be done unbroken.
Record the weight used for the thrusters. Record the rest in the notes.

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