WOD of the Week

Here you go, guys. Feel free to dive in on this one any day this week as a supplement to your training with me:

Warm Up: It's your call, just be sure you are warmed and a little winded when you finish. If you ain't a little winded and a little sweaty, you ain't warmed up.

Stretch/Range of Motion/Mobility

WOD: "Three's Company"

Task #1 - Bench Step Ups X 5:00, alternating legs that you step up with. Box should be 20"-24" in height. If you do not have a step that high, go with what you got, or jump rope for 5:00.

Without resting go right into...

Task #2 - 3 rounds for time of the following

• Wall Ball X 25 - ideal weight for ball is 14# for women, 20# for men, target should be 10' high. Be sure thighs go below parallel on the squat; chest up; hip drive rather than arms throwing the ball. If you do not have a med ball, do Thrusters with approximately the same weight
  
• Medicine Ball Sit Up X 25 - with the same medicine ball, perform full sit ups with your arms extended, always punching up towards the sky. If you cannot do the full sit up with the ball, jettison the ball and do regular sit ups, or keep the ball and do full crunches

Rest 3:00

Task #3 - 3 rounds for time of the following

• Heavy Dead Lift (ideal would be equal to your bodyweight or more) X 5
  
• Burpee X 10
• Run 200 meters

Done! This is a relatively long WOD, while the tasks are "for time", pace yourself, be smart, scale as needed and have fun!

Chris