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OUR BLOG

Fri.8.4.17

By CoachBo | In WOD | on August 3, 2017

Warmup: ROM, dynamic stretches, 25 slam balls, 400m run, 1 min plank, 1 min deep squat hold

WOD: 5 Rounds

30 Mountain Climbers
15 Ring Pushups
10 Deck Squats

Between each round, complete Wall Balls
Round 1 = 50 Wall balls
Round 2 = 40 Wall balls
Round 3 = 30 Wall balls
Round 4 = 20 Wall balls
Round 5 = 10 Wall balls

Endurance Athletes:

2:00 Bar Hang

3 x 5 Jumping Pullup, Tempo 5:1

then

4 Rounds

35 Double Unders or 60 Single Unders
25 ABMAT Situps
15 Kettlebell Swings

Cooldown:

5/side Side-Lying Windmill
2:00/side Calf Smash w/Ball

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