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Advanced WOD

January 18, 2013

Warm up: (2rds)

  • 5-100m Sprints
  • 20 Hurtle Hops
  • 20 Sit ups
  • 20 Push ups

*In 12 Min Find your 3 Rep Max of Squat Clean Thruster’s

WOD 1 (Ladder) 10 Min. AMRAP

  • 1 Sq. Thruster
  • 1 L Sit Pull ups
  • 2 Sq. Thruster’s
  • 2 L Sit Pull ups……

WOD 2 (Ladder) 10 Min AMRAP

  • 1 KBS
  • 1 Explosive Push Up
  • 2 KBS
  • 2 Explosive Push Up….

WOD 3 (4rds)

  • 5 Sq. Cleans
  • 10 Bar Burpees
  • 400m Run
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