Tuesday, July 7, 2015
070715 WOD
A. Four sets of:
30 consecutive double-unders
10 reverse lunges with dumbbells
Rest 0:30
(6:00 time cap)
B. 9:00 EMOM
Min 1: 0:30 hollow hold
Min 2: 0:30 arch hold
Min 3: 0:30 Russian twists
C. In teams of two or three, with only one person working at time, complete as many rounds and reps as possible in 20:00 of:
200-meter row
6 burpees over the erg
12 American kettlebell swings (70/53)
(Third person holds plank any style until work above is finished)
>> On-Ramp
AMRAP 15:00
200-meter row
6 modified burpees
12 Russian KB swings
2:00 rest between rounds