WOD – January 17th, 2013

Work Out of the Day

Push Press 3-3-3-3-3

then,

121204 Mainsite WOD

5 rounds for time of:

50 double unders

10 push jerk, 185/125lbs

1 minute rest

Post loads and time to beyond the whiteboard.

.

Metcon Workout

As many rounds as possible in 10 minutes of:

buy in – 1000m row + 100ft broad jump

10 grasshoppers

10 alternating jumping lunges

Rest exactly 5 minutes and then repeat the amrap.

As the clock starts counting down from 10 minutes, the athlete starts on the rower.  After completing the row and the broad jumps, the athlete will cycle back and forth between grasshoppers and lunges.  After a 5min rest, the clock restarts and the athlete begins again on the rower.  Score is total rounds of grasshoppers and lunges.  Post rounds completed to beyond the whiteboard.

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