Tuesday, March 1, 2016

IMG_2749We love our fit families at CrossFit Upcountry!

030116 WOD

A. Three sets of the following:

0:30 hollow rock / hold

0:30 rest

0:30 double-unders / single-unders

0:30 rest

0:30 KB oblique side bends (switch at 0:15)

0:30 rest

0:30 alternating dumbbell renegade rows

0:30 rest

B. EMOM 15:00 (5 sets)

Min 1: 100-meter run

Min 2: 8 power cleans (135/95)

Min 3: 10/8 ring dips

C. Tabata 4:00

Glute hip bridges (weight optional)