8.11.2017

WOD
400 Meter Run
50 Wall Balls 20/14
200 Meter Med Ball Burden Carry 20/14
40 Burpees
200 Meter KB Farmer Carry 53/35
30 Handstand Pushups
200 Meter Plate Carry 25/15
20 D-Ball over the shoulder 70/50
200 Meter Slam Ball overhead 30/20
10 Cal Assault Bike
400 Meter Run

METCON
2 rounds 20 sec on, 10 sec off for
6 rounds of each exercise with a
1 minute rest between exercises
Assault Bike
Rower
100 m Sprint repeats
Cash-out: Tabata Core 20 sec. on, 10 sec. off Plank Russian twists Knee to 90 hold

Leave a Reply

Your email address will not be published.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