Thursday, Oct. 1, 2015

100115 WOD

A. 6:00 time cap

200 double-unders or 400 singles

EMOM: 5 sit-ups

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

150-meter row

10 burpees over the erg

15 Russian kettlebell swings (53/35)

100-meter run

Solo version:

20:00 AMRAP

150-meter row

10 burpees over the erg

15 Russian kettlebell swings (53/35)

100-meter run

Rest 2:00 after each round

>> On-Ramp

15:00 AMRAP

100-meter run

10 burpees

15 Russian kettlebell swings

100-meter run

Rest 2:00 after each round

C. Mobility

1. Partner tricep smash with foam roller (2:00 / side / person)

2. Glute smash with lacrosse ball (2:00 / side)