WOD

2014-08-29

08/29/14
AM & PM Athletes: Introduce yourself and feel free to give Coach Dusty a hard time!
1: Coach's Choice
Spend 10-15 minutes on a Warm Up of your Choice.
2: Squat Clean (Work up to a 3RM)
3: Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
30 Double Unders / 50 High Knees
5 Clusters (135/95/65)

Cluster = Squat Clean into a Thruster. No dropping from Overhead allowed.
4: Metcon (No Measure)
Extra Credit (Before or After WOD)
3 Rounds:
1 min Ring L-Sit
Rest 1 min
10 Back Extensions (Hold 3 Sec on each rep)
Rest 1 min

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