Friday, May 30, 2014

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053014 WOD

A. 1:00 ME at each station

– double-unders

– row for calories

– front plank

– slam balls

– mountain climbers

B. Front rack lunges

Take 15 minutes and build to a heavy set of four reps (2/side)

C. AMRAP 10:00

5 ring dips

10 overhead squats (95/65)

15 Russian kettlebell swings (53/35)

50-meter run

>> On-Ramp

AMRAP 8:00

5 parallette dips

10 overhead squats AHAP

15 Russian kettlebell swings AHAP

50-meter run