1.STRETCH * MOBILITY WOD
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
3.SKILL
*DOUBLE UNDERS *5 ATTEMPTS AT MAX CONSECUTIVE
4.WOD
3 ROUNDS FOR TIME OF:
20 Wall Balls #20
15 Burpee Lateral Jumps12"
10 Overhead Squats #115
200 m Run with #20 wall ball
Post total time to complete in comments.
**WALL BALLS.
**SOME HIGH OCTANE BURPEE ACTION.
**OVERHEAD SQUATS CAN BE DONE WITH ANY LOAD!! WITH EFFECTIVENESS.
**I'M READY FOR SOME BEACH WODS... WHAT UP BOX??
2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
3.SKILL
*DOUBLE UNDERS *5 ATTEMPTS AT MAX CONSECUTIVE
4.WOD
3 ROUNDS FOR TIME OF:
20 Wall Balls #20
15 Burpee Lateral Jumps12"
10 Overhead Squats #115
200 m Run with #20 wall ball
Post total time to complete in comments.
CEDRIC - 16:04 *This WOD was brutal. *un-broken throughout all overheads!!
ReplyDelete19:30 * Sub'd front squats #135 for OHS
ReplyDelete* Left shoulder hurtn' today..
* Beach WOD'S!!