10.15.2014

 In WOD

Warm Up

Row 500m or Run 400m

Dynamic Drills

Then

  • 1 Length SLRDL
  • 1 Length Bear Crawl
  • 1 Length Burpee Broad Jump

Workout of the Day

A. 4 Sets

  • A1: SLRDL x 8-10 per @ 3011
  • A2: Nose to Wall HS Hold x 45-60 seconds
  • A3: Double Unders x max reps 30 seconds – Rest 60 seconds

B.

30 seconds of work and 30 seconds of rest for a total of 4 rounds per movement.  Finish all of one exercise before rotating to the next. Rest 1 minute between rounds.

  • Double Unders
  • KBS (53/35)
  • Burpees
  • Row for Calories

-Score is total reps/cals.