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.