WOD: 08/17/11

by on Aug.17, 2011, under WOD

Warm Up: run 1/4 mile or bike 1 mile or row 250m

3 rounds of 10: 50m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 468

This WOD is NOT for time. Complete each set of exercises as quickly as possible, but rest as much as needed in between each set. For instance, complete the first set of pull ups in the etudiant workout as quickly as possible. Rest as needed before continuing onto the set of 21 burpees. When you start the next set complete all reps as fast as you can. Do this for all levels.

21-15-9 of: jumping pull-ups, push ups, burpees.

21-15-9 of: pull ups, push ups, air squats and burpees.

21-15-9 of: pull up burpees, handstand push ups and thrusters*

**A thruster is front squat that goes into a full press. Pick a challenging weight that you can perform at least 5 times continuously. warm up the movement, don’t just pick an arbitrary weight and start the WOD.