Main – WOD
Warm-up
Matt Chan (No Measure)
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Metcon
Metcon (Time)
Compare to to 07.12.14
For time
Teams of 2 complete the following:
10 rounds for time:
1k Row
20KB Swings 55/35#
10 HSPU
40M overhead lunges 45/25#
10 Plate Burpees 45/25#
Recent Comments