WOD-26Feb14

26
Feb

WOD-26Feb14

WOD:

A) 3 Pos Clean 15min:

Beginners < 6mo CF only barbell,

>6mo CF 65% 1RM,

> 1yrCF 80%1RM…. With advanced athletes work up to these numbers and try and do 7 rounds of 1 at each position

B) 5:00 Cumulative Hollow Hold

(running clock, must establish 5 min in hold)

for beginners have them do deadbug position (legs straight up reaching for toes, both shoulders and hips off ground)

C) AMRAP 5:

-10 Burpees

-10 Wall Balls (20/15)