Thursday, Sept. 21, 2016

img_7103“To change your body you must first change your mind.” – author unknown

092116 WOD

A. Three rounds of the following:

Chinese plank x 1:00

Rest 30 seconds

Left leg step-ups with dumbbells x 6-8 reps

Rest 30 seconds

Front plank x 1:00

Rest 30 seconds

Right leg box step-ups with dumbbells x 6-8 reps

Rest 30 seconds

B. 15:00 AMRAP

“Cindy”

5 pull-ups

10 push-ups

15 air squats

Every three rounds, run 400 meters or row 500 meters

>> On-ramp

10:00 AMRAP

5 ring rows

10 modified push-ups

15 air squats

Every three rounds, run 400 meters or row 500 meters

C. Mobility

Coach’s choice