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2015.02.16 | WOD

16
Feb

2015.02.16 | WOD

PART 1
400m Run
20 x Jumping Jacks
20 x Squats
10 x Shoulder Rollovers
10 x Overhead Squats (Dowel)
10 x No Jumping Burpees

PART 2
Every 3 minutes on the minute for 3 rounds:
5 x Weighted Pull-Ups @70% 1RM

PART 3
10 minute time limit:
2 rounds:
1 Minute Elbow Plank
30 Second Side Elbow Plank (Each Side)
20 x Hip Extensions
30 Second Knee To Chest Hold
20 x Sit-Ups

PART 4
Total the number of push-ups completed.
Rest 1 minute between rounds.
Every minute on the minute for 5 rounds:
5 x Front Squats (155/105)
AMRAP Push-Ups

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