22.9.18

WOD
Sock Hop (Time)
Teams of 3:
2 Rounds (30 Minute Time Cap):

100/70 Calorie Row
100 Box Jump Overs 60/50
100 Power Cleans
100 Barbell Facing Burpees

Round 1: 60/42.5
Round 2: 52.5/35

Skráðu tíma í skor, ef þið klárið ekki bætast ókláruð rep við sem sek.

Sc1
Round 1: 50/35
Round 2: 45/30

Sc1
Round 1: 45/30
Round 2: 40/25

Teams of two guys and one girl will complete 90 calories on the rower, while teams of two girls and one guy will complete 80 calories on the rower. For teams of two athletes, complete the following:

60/45 Calorie Row
60 Burpee Box Jump Overs
60 Power Cleans
60 Barbell Facing Burpees

FIT

WOD WARM UP
:30 Seconds

Quad Stretch
Active Samson
Front Rack Stretch

Side Lunge
Active Spidermans
Ankle Stretch

Push-up to Down Dog
Air Squats
Wrist Stretch

**Front Rack Stretch:**

**Ankle Stretch:**

**Wrist Stretch: **

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

3 Push-ups
3 Frog Hops
3 Barbell Facing Burpees

10 Small Hops
10 Tall Hops
3 Step-ups (Each Leg)
3 Box Jump Overs (Smaller Height)
3 Box Jump Overs (Workout Height)

3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weights

## 1 Round

6 Calorie Row
6 Box Jump Overs
6 Power Cleans
6 Barbell Facing Burpees

CategoryWOD