Thursday, Dec. 17, 2015

121715 WOD

A. 8:00 time cap

Run 400 or row 500 meters

Two rounds:

1:00 front plank

0:45 L plank

0:45 R plank

0:30 rest

B. In 2:30

Run 200 meters

24 double-unders

12 alternating reverse lunges

ME med ball sit-ups (20/14)

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

>> On-Ramp

In 2:30

Run 100 meters

24 double-under attempts / 48 single-unders

12 alternating reverse lunges

ME sit-ups

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

C. Mobility

1. Low back / glute smash with foam roller

2:00 total

2. Trap / lat barbell smash

1:00 / side