WOD 11.14.14 Friday

Warmup 3 Rounds:

  • 200m run w/ slam ball
  • 10 lateral ball slams
  • 10 sit ups (with slam ball)
  • 10 supermans
  • 10 PVC or BB Split Jerks

A. 6 rounds NFT

  • 8 DB Bench Press: 1-arm alternating
  • 10 slam balls
  • 12 AbMat situps

B. EMOM 10

  • 2 Split Jerks (1st rep: clean from the floor/ 60-70% of 1RM)
  • 6 Burpees
    (Score= how many rounds you failed. EXAMPLE: I did not complete 6 burpees on rounds 6, 7, and 10. My Score is 3. Lower score is better!)

C. Handstand/Headstand

  • 10-12 min: work on progressions

D. Mobility

  • Shoulder smash ant/post
  • 30sec brettzel each side
  • 1min Child’s Pose
  • 30sec Pigeon Stretch each side

 

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