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OUR BLOG

Mon.6.9.14

By CoachBo | In WOD | on June 8, 2014

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams

Strength: Back Squats
Warmup: 5/5/3 @ 40/50/60%
Work: 3/3/3+ @ 70/80/90

Wod: 3 rounds for time

50 m sprint
20 burpees
50 m sprint
30 sit-ups
50 m sprint
40 squats

There is a 400 m run penalty if you take any breaks during the reps

 

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