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