WOD for Wednesday, Nov 07, 2018

Conditioning 07-11-2018

Every 4:00 x 4 Sets:
Run 400 Meters / Row 400m / Ski 400m / Stairs x 1
12 x Bar Front Rack Alternating Box Step-ups (61/51cm and 42.5/30kg)

Then right into:

Every 4:00 x 4 Sets:
Row/Bike/Ski x 18/15 Calories or 1+½ x Stairs
15 Ground to Overhead w. plate (20/15kg)

Then,

AMRAP 4:00
KB March in Place x Max Reps
– Favor your weaker side
– 1 KB in Front Rack. Alternate Sides (24/16kg)

Extra Credit 07-11-2018

Global Recovery Foam Rolling 5mins

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa