April 24, 2018

Posted on by glennstake

 

a) WARM UP:

  • 500m row

4 Rounds of:

  • Jog to end of gym and back
  • Side shuffle to the end of gym and back
  • 10 jumping jacks
  • 10 beat swings
  • 10 ring rows
b) WOD:

“HELEN”

3 Rounds:

  • 400 m Run (to the ac unit and back twice)
  • 21 Kb swings (53/35)
  • 12 Pull ups
c) STRENGTH:

EMOM x 12 (3 Rounds):

  • Minute 1 – 15 Sit Ups
  • Minute 2 – 40 Double Unders
  • Minute 3 – 15 Weighted Sit Ups (10# Plate)
  • Minute 4 – 40 mountain climbers
Posted in WOD