WORKOUT OF THE DAY "WOD"

Happy Holidays from all of us at MO Town Fitness!!

Strength & Conditioning  7x3 OHS (building) MetCon 25 min amrap: 10 OHS (115/85), 20 Box jumps (24/20), 30 Wall balls (20/14 to 10’), 40 sit ups

Strength & Conditioning  15-12-9-6-3 power cleans (Unbroken sets, :30 rest between sets, you choose weight, same weight across) MetCon For time: “Grace” 30 C/J (135/95)

Strength & Conditioning  7x3 bench press 7x :20 Handstand hold MetCon 20 min amrap:  10 burpee pull ups, 20 Shoulder taps, 30 Air squats

Strength & Conditioning 5-4-3-2-2-3-4-5 squat snatches (Unbroken sets, :30 rest between sets, you choose weight, same weight across) 50 band pull aparts MetCon 7 min amrap: 10 Power snatches, 5 Dips

Strength & Conditioning 5x3 front squat (3 sec pause, build) 4x8 straight leg DL MetCon For time: 21 DB thrusters (40/25), 75 DU, 18 DB thrusters, 75 DU, 15 DB Thrusters, 75 DU

Strength & Conditioning  4x10 Front squat 4 sets: 20 sit ups, 10 T2B, 30 russian twists, 1 min plank hold MetCon For time:  50 SDLHP (75/55), 50 thrusters(75/55), 800m run