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