5.17.2017

SWOD:
8 Rounds of 1 Minute of work, 1 Minute of rest
Score=Max effort
D-Balls (100/70/50/30)

WOD:
For Time (30 Min Cap)
400 Meter Row buy in
Then…

3 rounds
20-KB Swings (53/35)
20-Hang Cleans (95/65)
20-S2O (95/65)
20-Dumbbell Snatches (50/35)

Finish with… 400 Meter Row cash out.

METCON
Slam Ball workout
10 wide-leg sit-ups
20 pelvic lifts
10 ball push-ups
1 minute ball planks
20 ball slams
10 straight leg lifts
20 Russian twists
400 m run

Leave a Reply

Your email address will not be published. Required fields are marked *