“BEAT SMILEY” WOD 10/5/12

WARM UP:

3 Rounds

200 M. Row

10 Thrusters (45/25/15)

SKILL:

7 Min. of Handstand Walking

-Work on getting vertical

-Have fun with it!!

LIFT:

Back Squat

3×5 @ 65%

WOD:

“BEAT SMILEY”

20 Burpees

O.H. Walking Lunges (length of gym twice) (45/25) (25/15) (15/10) (10/5)

20 Ring Push Ups

30 Thrusters (105/85) (95/65) (85/60) (75/55)

20 Cal Row

20 Box Jump Overs (24/20) (20/12)

10 Pull Ups

50 Meter Run (Wall and Back)

 

Smiley’s Time: 7:05 BEAT IT!

POST WOD:

Hip Mobility