WOD September 24, 2014 (Wednesday)

Here’s the workout for Wednesday September 24 2014

Warm Up
Shoulder and Hip Mobility
Hamstring, Groin and Lat-Stretch


EMOM – 10 Minutes

(even) 5 Strict Pull Ups
(odd) 20 Hollow Rocks

*Absolutely no kipping, try to keep each pull-up as strict as possible. Using a blue or green band is an option for those that need it.

and then…

 3 Rounds for time, of:

20 Meter Barbell Lunge (barbell is in the front rack)
20 Meter Overhead Lunge (barbell is held overhead)
20 Jump Squats (barbell is secure on shoulders)
100 Meter Sprint (no barbell)

Participants of this workout should pick a weight that is a challenge, but not a weight that will cause physical injury to you or the participants around you. All classes will complete this workout, starting on the zero outside of the big roll-up door. If you are unsure about the proper weight to use, please talk with your coach.

Once you’re done, please give the coach your time and the weight you used.

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