Wod Saturday 4/15/17

1. Warm-up

Coaches choice

2. Wod prep

The tire flip

3. Wod

Kelly’s Heroes

8 Rounds for time

3 Tire flips (AHAP)

6 Strict pull ups

9 GHD Sit Ups or 18 ab-mat sit-ups

12/8 cal bike or 12/8 cal row

Option 2:

Kelly’s Heroes

8 Rounds for time

3 Tire flips (AHAP)

6 Strict pull ups (bands if needed)

9 GHD Sit Ups or 18 ab-mat sit-ups

12/8 cal bike or 12/8 cal row

Option 3:

5 rounds:

3 Tire flips (AHAP)

6 Banded pull-ups or ring rows

18 ab-mat sit-ups

12/8 cal bike or 12/8 cal row

4. Post wod

Banded hamstring stretch.  2 minutes per side.

Posted in WOD

3 thoughts on “Wod Saturday 4/15/17

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