Wod Saturday 3/18/17

1. Warm-up

Coaches choice

2. Wod Prep

Warm up the movements

3. Wod

Fit test 30 minute cap

With a 30 minute running clock.

Minute 0 to 7

50 burpees for time

*Rest with the remaining time to the 7 minute mark.

Minute 7 to 8 max ab-mat sit-ups.

Rest 2 minutes

Minute 10 to 15 500m row for time.(set the rower for 500m counting down)

*Rest with the remaining time to the 15 minute mark.

Minute 15 to 16 max push-ups.

Rest 4 minutes at the 20 minute mark run 1 mile.

Record your time and reps for each test.

Burpee options:
1. 35
2. 25

Push-up options:
Box push-ups
Banded push-ups.

Run options:
1. 800m
2. 400m

4. Post wod

Foam roll for 5 minutes.

Eric

 

 

 

Posted in WOD

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