1) STRETCH:
2) WARM UP:
**SKILL WORK**
WALL BALLS
3) W.O.D:
FOR TIME:
(A)
400M Run
40 Wall Balls
400M Run
30 Wall Balls
400M run
20 Wall Balls
400M Run
10 Wall Balls
(B)
3 ATTEMPTS - Max L-Hang or 10-15 mins working on L - Hold progressions.
*Post total time to complete (A), and your max L-Hang (B) to comments.
L - HOLD PROGRESSIONS AND TIPS HERE
**RAMP WOD**
4 ROUNDS OF:
400M RUN
15 THRUSTERS #45 (BARBELL ONLY)
*Post total time to complete in comments.
FOR TIME:
(A)
400M Run
40 Wall Balls
400M Run
30 Wall Balls
400M run
20 Wall Balls
400M Run
10 Wall Balls
(B)
3 ATTEMPTS - Max L-Hang or 10-15 mins working on L - Hold progressions.
*Post total time to complete (A), and your max L-Hang (B) to comments.
L - HOLD PROGRESSIONS AND TIPS HERE
WHITEBOARD
**RAMP WOD**
4 ROUNDS OF:
400M RUN
15 THRUSTERS #45 (BARBELL ONLY)
*Post total time to complete in comments.
CEDRIC:
ReplyDelete(A) 12:17
(B) :25.2
BRYAN:
(A) 13:54
(B) :10.3
MARTIN:
(A) 15:26
(B) Progression only
RAM WOD - SEE WHITEBOARD