WOD: Friday, December 13, 2013

Change of plans today. We're taking a day off from heavy lifting.

First 12 minutes

  • 800m Jog
  • Warm-Up

Next 18 minutes:

  • Quad Clean Warm-Up
  • 3-Pause Clean Drill
  • Quad Clean
  • Tall Power Jerks
  • Power Jerks

Last 24 minutes:

Big classes, start at different stations, move down the order then hop back up.

(A) 800m Run

  • 6 minute time limit
  • Rest with remaining time

(B) 4 Minute Tabata

  • Alternating 20 second intervals of Burpees and Push-Ups
  • 10 second rest between intervals
  • Rest 2 minutes after Tabata intervals

(C) 1k Row

  • 6 minute time limit
  • Rest with remaining time

(D) 4 Minute Tabata

  • Alternating 20 second rounds of Superman Rocks and Hollow Body Rocks
  • 10 second rest between intervals
  • Rest 2 minutes after Tabata intervals

Jen. Wall Balls. Photo by Rafael Vega