Wednesday, April 15, 2015

041515 WOD

A. Four rounds NFT

100-meter run or 150-meter row

1 x burpee broad jumps the length of metcon room

1 x bear crawl the length of metcon room

B. 12:00 EMOM

Minute 1: 8-10 handstand push-ups

Minute 2: 10-12 supine rows

Minute 3: 12-14 hollow to arch off bar

C. For time:

21-15-9

Box jumps (30/24)

Push press (115/75)

Toes-to-bar

>> On-Ramp

For time:

21-15-9

Step-ups

Push press

V-ups / sit-ups / leg raises