Tuesday, September 12, 2017

2017 Hana Relay

091217 WOD

A. Warm-up: Coach’s choice

B. Three rounds:

Farmers carry x 50 meters AHAP

Single-arm DB row x 6-8 / side

Front plank x 1:00

Rest 1:00 between rounds

12-14:00 time cap

C. EMOM 20:00

Min 1: 100-meter run

Min 2: 10 box jumpovers

Min 3: 4/3 ring muscle-ups or 8/6 chest to bar pull-ups

Min 4: 4-6 tire flips

Modifications will be given on whiteboard