Saturday, March 17, 2018

031717 WOD

A. Group warmup

B. 1:00 max effort at each station:

Box jump-overs (24/20)

Strict sit-ups

Russian KBs (53/35)

Wall balls (20/14)

Row for calories

Three rounds, resting 1:00 between each. Record total reps.

C. Accessories

Three rounds:

Single-arm DB waiter’s carry x 50 meters (switch arms at 25-meter mark)

L-sit hold off boxes, parallettes, rings or bar x 0:30-0:45 accumulated time

Glute hip bridges x 12-15 with 3-second pause at top

Rest 1:30 between rounds