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WOD#3 Florida Sectionals

By 03/17/2010No Comments


Warm Up

Joint Mobility

Light Stretching

500 Meter Row

Strength Workout (SWOD)

10 Minute Time Limit to perform

1 Rep Max Ground to Chest
1 Rep Max Chest to Overhead

*Be sure to do a few warm up sets

Daily Workout (DWOD)

5 Rounds for time of

7 Squat Cleans from floor 50% of 1 Rep Max

7 Chest Slapping Push Ups


Dena has been with us for less than 2 months and shows great improvement on her clean.  Speed, Power, Flexibility, Balance, and Strength are all components of this Core to Extremity Movement.