Call Us:(510) 523-8011 | Email Us

2014.09.22 | WOD

22
Sep

2014.09.22 | WOD

PART 1
400m Run
20 x Squats
20 x Jumping Jacks
10 x Shoulder Rollovers
10 x Sit-Ups
10 x Push-Ups
10 x Pull-Ups

PART 2
Hold each repetition for 2 seconds at the top.
Every 3 minutes on the minute for 3 rounds:
8 x Presses @70% 1RM

PART 3 (TIMECAP: 15 Minutes)
For time:
500m Row
30 x Wall Balls (10/9 Feet) (20/14)
Rest 2 Minutes
500m Row
30 x Kettlebell Swings (53/35)
Rest 2 Minutes
500m Row
30 x Burpees

Leave a Reply