Wednesday’s WOD Sept. 9, 2015

WHO is ready for a little in house nutrition challenge??? More details to come!

Wednesday’s WOD

Strength:

Conditioning:

A.)Back Squat

8/55%

6/65%

4/75%

2/85%

B.)Sled Pushes (high handles)

4 x 1

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning:

CAT ONE:

5 rounds for time of:

7 muscle-ups

Run 400 meters

CAT TWO:

5 rounds for time of:

4 bar muscle-ups (band okay)

Run 400 meters

CAT THREE:

5 rounds for time of:

10 chest-to-bar pull-ups (band okay)

Run 400 meters

 

CAT FOUR:

5 rounds for time of:

10 strict banded pull-ups

Run 300 meters