January 15, 2016

 In W.O.D.

Warm Up

3 min airdyne

10 wall balls

:45 bridge hold

8 strict pull-ups

x2

Endurance

400 M run

x4, resting 2 min between rds

WOD

185/115 carry on back 50M

25 GHD situps

25 walking lunges holding DB 45/25#

50 M bar carry

20 GHD situps

20 lunges

50m bar carry

15 GHD situps

15 Lunges

50 m bar carry

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