Thursday, March 3, 2016

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030316 WOD

A. Three rounds NFT

100-meter run

5 wall-squats

10 good mornings with empty bar

10 front rack lunges with empty bar (5/side)

B. Every 3:00 for 18:00

Sets 1, 3, 5:

Row 250 meters

40 double-unders

20 sit-ups

Sets 2, 4, 6:

Run 200-meters

15 wall-balls

8/5 strict pull-ups

C. Mobility

Front delt smash 1:30/ side

Glute smash 1:30/ side