Thursday, May 21, 2015

Keoki already has chest-to-bar pull-ups after less than two months. Where you at, Keola?

052115 WOD

A. Four rounds NFT (5:00 time cap)

100-meter run

10 sit-ups

10 KB oblique side bends (10/side)

B. 20:00 AMRAP in teams of two, with only one person working at a time to complete whole rounds of the following:

Row 200 meters

10 burpees over the erg

15 Russian kettlebell swings (53/35)

Row 200 meters

C. Mobility

1. Ground splits (2:00 total)

2. Trap smash with PVC (2:00 / side / person)

Nate’s painface though