Wednesday, Sept. 2, 2015

Daniel has been killing it lately. We love watching this student athlete transform into a dark horse. Keep at it, Daniel! Enjoy the journey. You have so much ahead!

090215 WOD

A. Row 1K or run 800 meters

Then, as a group, two rounds of the following:

Front plank: 1:00

L plank: 0:45

R plank: 0:45

Hollow hold: 0:30

1:00 rest

B. Push press

5 x 3 @ 31×1

C. For time:

400-meter run

50 double-unders

40 reverse lunge steps with kettlebell on each side (53/35)

30 toes-to-bar

20 wall balls (24/20) to 10′ target

10 strict handstand push-ups

500-meter row

>> On-Ramp

For time:

200-meter run

50 single-unders

40 reverse lunge steps

30 leg raises / sit-ups

20 air squats

10 dumbbell presses

250-meter row