Regular Wednesday schedule today: 6:00am, 12:00pm, 5:30pm, 6:30pm WODs; 7:30pm On-Ramp
Warm-up:
On own (10 minutes to complete):
800m Run / 1000m Row, then
With a moderate weight KB, continuous rounds of this complex until time is up:
Single-Arm Swing, Clean, Squat, Push Press – RIGHT ARM
Single-Arm Swing, Clean, Squat, Push Press – LEFT ARM
As a group:
2:00 calf stretch against wall or on plate (1:00 each leg)
1:00 to accumulate 30 seconds of wall-facing HS hold
2:00 calf smash with lax ball (1:00 each leg)
1:00 to accumulate 30 seconds of wall-facing HS hold
Power Clean technique and build to working weight for WOD
Veterans Day Hero WOD
Wittman
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010. To learn more about Wittman click here
7 Rounds for Time:
15 Kettlebell Swings (53/35#)
15 Power Cleans (95/65#)
15 Box Jumps (24/20″)
***Try to perform all reps unbroken each round (<3:00), rest as needed between rounds. Scale weight/# reps accordingly.***
25 MINUTE TIME CAP