Friday, April 18, 2014

WOD Saturday April 19, 2014

WARM UP:  10 min AMRAP
100 m run
15 situps
bear crawl
5 kipping swings
cherry pickers

MOBILITY:  Banded Hamstring Openers

WOD:  "Burn your aggression"  Teams of 3
Run 3 miles w/ ball (20/14)- divide it up however you want, only one person runs at a time
Partner 1:  running
Partner 2:  sledge hits
Partner 3:  Goblet squats (55/35)

The runner is the rabbit, when they come back, everyone rotates, score is total sledge hits and goblet squats, and the time finished with the running.

Example:  You may divide it up into 24 200 m runs, 12 400 m runs, or 6 800 m runs. It is up to the team to decide and keep track of the runs.



No comments:

Post a Comment