Pushing, Rebounds, Hammer Gone Bad
Friday’s WOD
Weighted Push Ups
Stack Plates on the back and complete 5x AMRAP with 1 minute rest between efforts. Form must be PERFECT with no snaking up. Don’t be afraid to be on the knees or use negatives to reach the goal.
10 minutes of Rebound Box Jump Work
“Hammer Gone Bad”
3 rounds, 1 minute stations
Right hand sledge hammer swings
Box Jumps 20/16 (practice rebounding!)
Left hand sledge hammer swings
DB hang cleans (50/35) – or Double Kettlebell Cleans (53/35)
Cash Out: Hollow Hold 3x.30 with .30 rest between efforts
2014 05 29