Thursday, April 21, 2016

042116 WOD

A. 12:00 EMOM

Minute 1- Supine ring rows x 8 reps @ 2111

Minute 2- Left leg box step-ups with DBs x 6-8 reps

Minute 3- Tempo push-ups x 10 reps @ 30×1

Minute 4- Right leg box step-ups with DBs x 6-8 reps

B. Every 4:00 for 20:00

200-meter run

20 lunges with plate overhead (45/25) (10/side)

15 box jump-overs (24/20)

10 pull-ups

>> On-Ramp modifications will be posted on whiteboard

C. Mobility

Lat smash with foam roller (1:30/side)

Quad smash with lacrosse ball (1:30/ side)