Thursday, July 22, 2015

072215 WOD

A. 1:00 ME at each station

– Row for meters

– Box jumps or step ups (24/20)

– Hollow rocks

– Arch rocks

B. In 2:30

Run 200 meters

24 double-unders

12 lunges with plate overhead (45/25) (6/side)

ME weighted sit-ups (35/25) with anchor

Four rounds, with 1:00 rest between rounds. Score is total sit-ups.

>> On-Ramp

In 2:30

Run 200 meters

24 double-under attempts / 48 single-unders

12 bodyweight lunges (6/side)

ME sit-ups

Four rounds, with 1:00 rest between rounds. Score is total sit-ups.

+ Compare to 06.17.14

C. Mobility

1. Hip opener against wall with band

4:00

2. Foam roll lats

2:00 / side