Wednesday 9 January 2019


Published January 5, 2019


warm up

row 500 M

3 x inchworm lunges - up dog, down dog, lunge w foot and hold 10 sec, bring back foot to front, up/down, lunge with other etc

2 x 30 sec kb squat hold

5 x 5 pass thru, 5 behind neck press, 5 db row per arm

1 round 20 squat, 15 sit up, 10 push up, 5 pull ups / ring row

 

Testing WOD

 

4 rounds

Row 500 M

40 air squat

30 sit ups

20 push up

10 pull up or ring row


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