Friday’s WOD – January 5th

DAY FIVE/ Friday’s WOD:
Warm-up:
Partner Med Ball
200 M medball run
10 reps each partner of:
MB Burpees
MB sit-ups
MB front squats
wallballs
200 m medball run
*split work as needed

Mobility & Dynamics:
Trainers Standard

WOD/ MODERATE/ WGM:
CAT ONE/ TWO:
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

CAT THREE:
Three rounds of:
Wall-ball, 16 pound/12 pound* ball, 10 ft target (Reps)
Sumo deadlift high-pull, 65 pounds/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 65 pounds/45 pounds* (Reps)
Row (Calories)

The weight is reduced to encourage continuous movement for all 5 minutes of each round. As you fatigue fight to maintain the mechanics of each movement. For example; while descending on the sumo deadlift high-pull, begin by lowering the bar to the hips before pushing the hips back. Keep the arms long while setting a flat back for the next rep.

CAT FOUR:
Three rounds of:
Wall-ball, 14 pound ball/10 pound*, 10 ft/8 ft* target (Reps)
Sumo deadlift high-pull, 45 pounds/35 pounds* (Reps)
Box Jump, 20″ box/16″ box* (Reps)
Push-press, 45 pounds/35 pounds* (Reps)
Row (Calories)

As you fatigue fight to maintain the mechanics of each movement. For example; while descending on the sumo deadlift high-pull, begin by lowering the bar to the hips before pushing the hips back. Keep the arms long while setting a flat back for the next rep. Count the total repetitions.

Cool-down (if time):
Mountain Run