Wednesday, May 10, 2017

Leah makes our new American Apparel hoodie look really good!

051017 WOD

A. Group warmup

5:00 time cap

B. Three sets of:

Single-arm dumbbell bent-over row x 8-10 reps @ 2111

Hamstring curls with med ball x 10-12 reps

Side plank x 0:45 seconds / left + right

Rest 1:30 between rounds

C. 14:00 AMRAP

In teams of two, partition reps any way, with only one person working at a time:

200-meter run

50 double-unders

40 sit-ups

30 Russian kettlebell swings (70/53)

20 burpee toes-to-bar

> Optional individual workout:

Halve reps