Monday, Feb. 22, 2016

Exercise: Do it for the ones you love.

022216 WOD

A. Three rounds of the following:

0:30 row for calories

0:30 rest

0:30 hollow rock or hold

0:30 rest

0:30 box jumps or step-ups

0:30 rest

B. Back squat

Every 1:30 for 8 sets

2 reps @ 75-80% of 1RM

C. Five rounds for max reps:

1:00 wall balls (20/14) to 10′ target

0:20 chest-to-bar pull-ups

0:40 rest

>> On-Ramp

Four to five rounds for max reps:

1:00 DB thrusters or air squats

0:20 ring rows

0:40 rest

D. Run 600-800 meters at moderate pace