July 19, 2018

 

a) WARM UP:

  • Row or bike for 5 mins

# Rounds of:

  • 10 ring rows
  • 10 glute bridges
  • 10 jumping jacks
b) WOD:

Paige’s WOD:

40 min AMRAP:

  • Run**
  • Tire Flips**
  • Dball/sandbag clean to over wall (boxes) and get over wall)**
  • 1 Rope Climb

**Instructions:

– round 1, you will run 100m, do 1 tire flip and 1 dball/sandbag clean throw over the wall and get over the wall, 1 rope climb.

– round 2, you will run 200m, do 2 tire flips, do 2 dball/sandbag clean throw over the wall and get over the wall, 1 rope climb (you will always do 1 rope climb each round)

– each round increase the run by 100m, increase reps of the tire flips and dball/sandbag cleans and over the wall by 1.  Rope climbs always stay at 1.

Posted in WOD