Thursday, June 23, 2016

“Fire tests gold, suffering tests brave men.” — Seneca

062316 WOD

A. Three rounds of the following:

1:00 front plank (weight encouraged)

0:30 rest

1:00 Chinese plank (weight encouraged)

0:30 rest

1:00 KB oblique side bends (30 seconds per side)

0:30 rest

B. Three rounds for max reps:

1:00 row for calories

1:00 ball slams (30/20) (please use puzzle-piece mat under each ball to prevent puncturing on horse stall mats)

1:00 box jumps (24/20)

1:00 Russian kettlebell swings (53/35)

1:00 v-ups

1:00 rest

>> On-Ramp

Coaches will offer modifications at the gym

C. Mobility

1. Couch stretch (1:00 / side)

2. Pigeon pose (1:00 / side)