May 9, 2016

 In W.O.D.

Warm up:

400 m run

8 OH sqts PVC

8 Push ups

8 Pull ups

8 GHD Sit ups

x2

 

5-10mins of MU work (Transitions/ Kipping/ Hollow Rock)

 

“Fight Gone Bad”

Wall Balls

SDHP 75/55

Box Jumps 20”

Push Press 75/55

Row for Cal

1 min at each

rest 1 min

x3 For Total Reps

 

1 min plank hold

rest 1 min

x3

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