1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

WOW 4 BC WOD Day

November 11, 2016

Saturday morning will be an event for EVERYONE! We are looking forward to a fun game day:) We will have our two competitive teams go and then other athletes work while they rest.

Workout of the Day

4 Minutes to find a Max Hang Clean

Then AMRAP 2 Max Effort Double Unders/Single Unders

REST

AMRAP 5
Weight for bar movements 95/65/45 lbs
25 SDLHP, stuff 25 Back Squats, price 25 Burpees Over Bar

 Simultaneous Row for Cals (from the beginning) 

One athlete rows while the other does the movements, check switch out when needed

REST

AMRAP 6

Fran ladder  ( Thrusters and pull-ups, scaled -thrusters and ring/bar rows)

Weight for thrusters  95/65/45 lbs

3-6-9-12…. and on it goes!  One partner working at a time, switch when needed

 

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