7.1.2014

 In WOD

Warm Up

Run 250 or Row 300m

Dynamic Drills

2 Rounds

  • 1 Length Waling Lunge
  • 1 Length Bear Crawl

Workout of the Day

10 minutes @ 80% 

  • Alt KB Snatch x 10
  • Sit Ups x 15
  • Run 250m

Rest/Walk 5 minutes

8 minutes @ 85%

  • HR Push Ups x 5
  • Box Jump – Step Down x 10
  • Row 15 calories

Rest/Walk 5 minutes

6 minutes @ 90%

  • Hang Power Clean x 5 @ 60-70% of 1RM
  • Wallball x 10 (20/14)
  • Mountain Climbers x 20

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