9.23.2014

 In Uncategorized, WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • Wall Walks x 2
  • Alt. TGU x 4
  • Box Jump/Step Down x 6

Workout of the Day

10 minutes @ 85% of

  • Alt. TGU x 4
  • Double Unders x 20
  • Run 250m

Rest/Walk 5 minutes

10 minutes @ 85% of:

  • HSPU x 5 or Wall Walks x 2
  • Walking Lunges x 20
  • Row 250m

Rest/Walk 5 miniutes

10 minutes @ 85% of:

  • Box Jump/Step Down x 5
  • Burpees x 7
  • SA OH Carry x 60m