Thursday, June 14, 2018

“Adopt the pace of nature: her secret is patience.” – Ralph Waldo Emerson

061418 WOD

A. Warm-up: Coach’s choice

B. Four sets:

Elevated bench rows with DBs x 8-10 @ 30×1

Russian twists x 30-40 reps

Good mornings x 10-15 reps

Rest 1:30 after each round

C. EMOM 20:00

Min 1: 100-meter run

Min 2: 10/8 calories on assault bike

Min 3: 8/6 strict handstand push-ups

Min 4: 4-6 tire flips

>>Modifications will be given