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OUR BLOG

Sat.5.3.14

By CoachBo | In WOD | on May 2, 2014

Warmup:  ROM drills, 15 arm circles (sm to big, big to sm), 15 jumping jacks, 30 high knees, 30 butt kicks

WOD:

OFFICIAL WLC Workout

Complete as many reps as possible (AMRAP) in 11 minutes of:

800m Run (1/2 mile) (or 1,000m Row); followed by

75 Squats; followed by

50 Sit Ups; followed by

25 Push Ups; followed by

as many Burpees as possible in time remaining.

Count ALL reps completed in under 11 minutes

(squats + sit ups + push ups + burpees) as your

score.

Non WLC Participants and if WLC participants want MORE:

WOD: 5 Rounds

5 Front Squats (135/95#)

20 Sledge strikes (each side)

Cooldown:  Roll out and stretch.

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