Saturday W.O.D.

2012 Greco-Roman Wrestling Team U.S.A.
Bulgarian Bag Training

Warm Up:

• Foam Roll - Free Elements
• Hollow Rocks x20
• Shoot Thrus
• Pass Thrus w/pvc
• Bulgarian Bag Complex x3 (if no partner rest 1 minute btwn. sets)
• Bag Complex  consisists of (athlete's choice on weight) 5 swings mimicking that of a kettlebell swing but extending the bag over head to finish on the shoulders, on 5th rep leave bag on shoulders and do 5 plyo jumps followed by 10 rotational swings overhead (5 to right & 5 to left) and finishing with bag on shoulders for a total of 10 lateral lunges (5 each side).

W.O.D.
**From CrossFit Games Regionals

• Run 1k
• 30 Handstand PushUps (sub - ring/bar/bench dips x50)
• Row 1k

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Stay strong!
-Johnny