Warm-Up:
3 Rounds -
- 100m Run
- 5 Strict Pull-Ups
- 1 Minute Deep Squat (use pole for balance)
Skills:
- 10 Min Ascending EMOM - Knees to Elbows
Start at 2 and increase by 2 every minute (2, 4, 6, 8, 10, ...)
Start at 2 and increase by 2 every minute (2, 4, 6, 8, 10, ...)
Conditioning:
4 Rounds -
- 400m Run
- 12 Wall Ball Shots
- 24 Double Unders (100 Singles)
- 24 Double Unders (100 Singles)
Post workout results to comments.
WOD: 13:12 Rx'd
ReplyDeleteWOD 18:17 200m 10# wall balls 100 jump ropes (rang 200 because of tight calves)
ReplyDeleteToya WOD 19:37 300m 8#wall balls 100 jump ropes
ReplyDelete