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10-16-17 WOD

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On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters, then pull-ups in remaining time

Rest 1 minute

From 4:00-7:00, run 400 meters, then clean and jerks in remaining time

Rest 1 minute

From 8:00-11:00, run 400 meters, then pull-ups in remaining time

Rest 1 minute

From 12:00-15:00, run 400 meters, then clean and jerks in remaining time

RX: Men use 155-lb. barbell Women use 105-lb. barbell

L1: 115/75 lb

L2: 75/45 lb

10-5-17 WOD

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Today we are taking some time off from the team series and going to use the day to recover with mobility and some light cardio.

WOD:

2 mile jog

Mobility/Accessory work

Plank: 3 sets of 1 minute

Russian twists: 3 sets of 20 each side (20/14#)

Supermans: 3 sets of 25 each

Hanging side to side knee tucks: 3 sets of 10 each