June 13, 2019

 

a) WARM UP:

  • 500m row, then:

10 mins of quality reps:

  • 10 slam balls
  • 5 burpees
  • 10 slow air squats
  • :30 sec side plank left
  • :30 sec side plank right

Then,

  • Tire flip technique
b) WOD:

20 mins AMRAP:

  • 1-2-3-4-5-….. Tire flips

*In between your tire flips. You will run 100m.

I.e. Run 100m, flip 1 tire, run 100m, flip 2 tires, run 100m, flip 3 tires….  etc….

c) SKILLS WORK:

  • Pick a skill to work on….

– rope climbs

– handstand walks, kick ups, negs, kipping

– double unders

Posted in WOD