Thursday, July28, 2016

IMG_5623072816 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. Every 3:00 for 18:00 (6 rounds)

Rounds 1, 3, 5:

Row 250 meters

30 double-unders

10 ball slams (30/20) (use mat under ball)

Rounds 2, 4, 6:

Run 200 meters

12 box jumps (24/20)

10 toes-to-bar

>> On-Ramp

Halve reps, row and run

C. Mobility

Coaches choice