Thursday, Sept. 15, 2016

fullsizerender81“It won’t be easy, but it will be worth it.”

091516 WOD

A. Warmup: Coach’s choice

B. Three rounds of the following:

Hamstring curls with med ball x 10 – 15 reps

Rest 30 seconds

Banded march x 1:00

Rest 30 seconds

DB step-ups on box x 8 consecutive on R leg / 8 consecutive on L leg

Rest 30 seconds

Plank hold x 1:00

Rest 30 seconds

C. Every 3:00 for 18:00 (6 sets)

Sets 0, 2, 4: 250-meter row + 12 pull-ups + 12 push-ups

Sets 1, 3, 5: 14 box jump overs  +  12 American kbs + 12 ball slams

>>Modifications will be on whiteboard