WOD – April 3, 2013

Work Out of the Day

Snatch 1-1-1-1-1-1-1


“Box Hop n Sit”

50-40-30-20-10 reps for time of:

box jumps, 20″


Post loads and times to beyond the whiteboard.

Metcon Workout

In teams of 2, as many rounds as possible in 7 minutes:

7 wallballs, 20/14lb

7  box jump, 24″

7 kb swings, 53/35lbs

Rest 3 minutes and repeat 2 more times.  Athletes work together to accumulate rounds.  One works while the other rests, and they must switch at each movement. The workout will take 30 minutes, with 21 minutes of work. Post rounds completed to beyond the whiteboard. 

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *