072613

Welcome to the Herd Wissam!

Friday

All Level

Strength: Push Jerk 1RM

WOD:  3 Rounds
A1.
5 x Touch And Go Deadlifts
5 x C2B Pull Ups
100m Run
Rest 90 Sec.

A2.
7 x KB Swings
7 x T2B
100m Run
Rest 90 Sec.
* Coaches Choice Finisher

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Saturday

All Levels

WOD: "Christine"
3R FT
500m Row
12 x Bodyweight Deadlifts
21 x Box Jumps 24"/20"
* Scale Weight As Needed
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Level 1

WOD: "Christine"
3R FT
500m Row
12 x Bodyweight Deadlifts
21 x Box Jumps 24"/20"
* Scale Weight As Needed

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Sunday

WOD: Team Running Baseline
AMRAP 25
400m Partner Run Together
40 Air Squats (Split Up Anyway)
30 Ab Mat Sit Ups (Split Up Anyway)
20 Push Ups (Split Up Anyway)
10 Pull Ups/Ring Rows/Jumping Pull Ups (Split Up Anyway)

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. - Buddha

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