28
May
WOD Wednesday 5/28/14
Main – WOD
Metcon (Time)
The Good Life
3 rounds of:
500m Row
12 Burpees
21 Box Jumps (24, 20″)
REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1. Bounding
5 attempts to establish 1RM Broad Jump
2. Pull
3×8 Romanian Dead Lift
3. 20 Rep Benchmark
20 Rep Max Jerk
EVENING WORKOUT
1. Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 – games standards.
2. Row
Each Interval For Time:
3 x 2K Row, equal work:rest.
OPEN ATHLETES
1. Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 – games standards.
2. Skills
OTM x 8: 10 TTB + 20 DU
