Friday


Published August 10, 2017


WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

15/12 Cals on Rower
12 False Grip Ring Rows
15 Wallballs

2 rounds

 

A1. DB single leg RDL x 7-9/side x 3

A2. skull crushers x 7-9 x 3
A3. Banded good morning x 10-12 × 3

 

then:

 

2 Rounds
400m Run
20 Deadlifts (225,155) (185/125) (135/95)
400m Run
30 Chest to Bar Pull-ups (Pull ups or 40 Ring Rows)
400m Run
40 Kettlebell Swings (53/35)

 

SWEAT

With a partner, alternate rounds to complete a total of 10 rounds

15 wallballs (20/14)
10 T2B
5 Burpee Box Jump Overs (24/20)

 

then

 

30 abmat situps

15 v-ups

10 plank ups left

10 plank ups right

15 hollow rocks

15 supermans

x 3 rounds




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