Sunday, September 7, 2014

WOD Monday September 8th 2014


Workout of the Day

WARM UP

Run 100M
10 Squats
10 KBS
10 Leg Lifts

STRENGTH

Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111
Rest 60 seconds




WOD




Team 
In teams of three, complete three rounds each, congo-line style, of:
Row 500 Meters
30 Wall Ball Shots (20/12 lbs)

Partner A rows 500 Meters, as soon as rower is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.

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