WOD 10/20/14

A new two-week challenge starts today. Details to be revealed at Mondays workout.

Pre-WOD (Skills/Strength):
Superset
5×3 Deadlift (HEAVY)
5×5 High Box Jump

WOD: KB Complex – 15min AMRAP
5 Russian Swings
5 Right Arm Cleans + Squat
5 Right Arm Presses
10 Halos (5 each direction)
5 Left Arm Presses
5 Left Arm Cleans + Squat
5 American Swings

Post-WOD (Challenge/Cool-down):
2RDS
3x Inch Worms
– Long extension for form
– Hold hollow on hands and feet 10 seconds
30sec Prone Cobra
30sec Bridge

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