WOD

Tuesday, August 6th

08/05/2019

WARMUP:

 

AMRAP x 10 minutes:

 

20 Med Ball Russian Twist

 

:30 Static Hold*

 

10 Med Ball Box Step Ups

 

:30 Static Hold

 

10 Med Ball Front Squats

 

:30 Static Hold

 

10 Med Ball G2OH 

 

*Static hold options: Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang/Chin Over Bar/Ring Row Hold

 

 

 

SPECIFIC WARMUP:

 

2 Rounds:

 

10 Cal Row

 

5 Box Jumps (work up in height)

 

 

 

WORKOUT:
2 ROUNDS FOR TIME
1000m Run
50/40 Cal Row
25 Box Jumps (30/24)
30:00 TIME CAP

 

 

 

FINISHER:
ON A 3:00 RUNNING CLOCK:
Accumulate Max Plank
REST AS NEEDED
ON A 3:00 RUNNING CLOCK:
Accumulate Max Wall Sit