Friday July 14th, 2017
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Category: WOD

Friday July 14th, 2017

Warm up-

1) 2 Rounds

Row 1 minute easy

5 Inchworms with Push-up

10 Jumping Lunges

10 Light KB Swings

2.) Set up and Prep For WOD


In teams of 4:

AMRAP 30 Mins

Person 1: Row 500/400 meters or Bike 1250/1000 meters

Person 2: Max Distance DB Bear Crawl (35/20 lb DBs. Every 10 feet = 1 rep)

Person 3: Max reps Single Leg Lateral Plyo Skier (20/18″)

Person 4: 50 Feet Medicine Ball Crab Walk (20/14 lb ball). With the remainder of time in this interval complete Russian KB Swings (53/35)

*The Rotation Occurs when the person rowing is finished.

Post WOD-

1 Mile Jog

100 Russian Twist *RX+ weighted

Enjoy your weekend!!

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