Sept 11, 2018

 

a) WARM UP:

3 sets of:

  • 20 Arm Circles
  • 10 Glute bridges
  • 10 Dowel pass thrus
  • 10 Dowel overhead squats
b) STRENGTH:

5 sets of: 3 Snatch Balance (increase weight each round if you’re feeling strong)

Rest 2 minutes

c) WOD:

Every 90 seconds, for 30 minutes (4 sets):

  • Station 1 – 20/15 Calories of Assault Bike or 300/250 Meters of Rowing
  • Station 2 – 10 Burpee Box Jump Overs (box facing) (24/20)
  • Station 3 – 200 Meter Run
  • Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each arm)
  • Station 5 – REST!
Posted in WOD