April 1, 2016

 In W.O.D.

Warm up:

400 M run

8 Pull ups

8 Dips

8 Ghd Sit ups

x2

WOD:

20 Clean w/Dynamax Ball 20/12

20 Push Ups

200 M run w/ dynamax ball

15 Clean w/Dynamax ball

15 Push Ups

200 M run w/ dynamax ball

10 Clean w/Dynamax ball

10 Push ups

200 M run w/ dynamax ball

 

Cool Down: 50 sec plank rest 1minĀ x3

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