Tuesday, July 7, 2015

Caption sought.

070715 WOD

A. Four sets of:

30 consecutive double-unders

10 reverse lunges with dumbbells

Rest 0:30

(6:00 time cap)

B. 9:00 EMOM

Min 1: 0:30 hollow hold

Min 2: 0:30 arch hold

Min 3: 0:30 Russian twists

C. In teams of two or three, with only one person working at time, complete as many rounds and reps as possible in 20:00 of:

200-meter row

6 burpees over the erg

12 American kettlebell swings (70/53)

(Third person holds plank any style until work above is finished)

>> On-Ramp

AMRAP 15:00

200-meter row

6 modified burpees

12 Russian KB swings

2:00 rest between rounds