7.08.2014

 In WOD
 

Warm Up

Run 250m or Row 300m

Dynamic Drills

2 Rounds

  • Tall Box Step Ups x 5 per
  • KB Snatch x 10 per
  • Sit Ups x 10

Workout of the Day

12 minutes @ 80% of: 

  • Burpee Pull Up x 5
  • Sit Ups x 10
  • SA OH Carry x 60m (30 L – 30 R)

Rest/Walk 5 minutes

12 minutes @ 80% of:

  • Box Jump/Step Down x 5
  • HR Push Ups x 10
  • Row 15 Calories

Rest/Walk 5 minutes

12 minutes @ 80% of:

  • KB Snatch x 5 per (53/35)
  • Goblet Squats x 10 (53/35)
  • Run 250m w/ medball (20/12)

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