Wod Saturday 2/11/17

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements

3. Wod

For time:

100ft walking lunge
50 push-ups
50 double unders
25 Knees to elbows
5 Rope climbs
50 Box jumps(24,20)
25 Over head squats(65,45)
25 L-pull-ups
50 ab-mat situps

Option 1:

100ft walking lunge
30 box push-ups
150 single unders
15 Knees to 90
15 rope pulls
30 Box jumps(20,16)
15 KB goblet squats(53,35)
15 Ring rows
30 ab-mat situps

4. Post wod

Banded Overhead 2 minutes each side

images-1

 

Posted in WOD

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