Thursday, June 22, 2017

“The secret of getting ahead is getting started.” – Mark Twain

062217 WOD

A. Warm-up: Coach’s choice

B. Three rounds of:

1:00 superman hold

0:45 R plank 

0:45 L plank 

0:30 Russian twists 

1:00 rest 

C.  Every 5:00 for 20:00

Row 500 meters 

10 burpees over the erg 

12 single arm DB snatches (50/35)

*If there is not enough rowers sub 400 meter run + 10 burpees to 6″ above reach target

>>On-ramp

Every 5:00 for 20:00

Row 350 meters or run 200-300 meters

10 modified burpees

12 single arm DB snatches 

MOBILITY: Coach’s choice