Wod Sunday 7/10/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements Med ball clean partner practice.

3.     Wod:

 4x 4 minute AMRAPS with 2 minutes rest between rounds:

1) -500m row

Hand stand push-ups or hand release push-ups

2) -500m row

– Max ab mat sit ups

3) –500m row

– Max Pull ups or ring rows

4) -500m Row

– Med-ball cleans(20,14)

Record your scores for all 4 rounds.  Your total reps is your score

Cash out:

Banded hamstring stretch 2 minutes per side

Posted in WOD

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