9.9.2014

 In WOD

Warm Up

Run 250m or Row 300m

Dynamic Drills

Then

  • 1 Length Bear Crawl
  • 1 Length Walking Lunge w’ pass through
  • 1 Length Single Leg RDL

Workout of the Day

8 minutes @ 85% of:

  • KBS x 10 (53/35)
  • Sit Ups x 10
  • Run 250m

Rest/Walk 4 minutes

8 minutes @ 85% of:

  • Pull Ups x 5 (CTB if possible)
  • HR Push Ups x 10
  • Row 250m

Rest/Walk 4 minutes

8 minutes @ 85% of:

  • Burpees x 5
  • Wallball x 10 (20/14)
  • Hollow Hold x 20 seconds

Rest/Walk 5 minutes

8 minutes @ 85% of:

  • Toes to Bar x 5
  • Alt. Jump Lunges x 10
  • Double Unders x 20