12/16/15...WOD

Warm up: WW#1 Skill/Strength:

5 Rounds

  • 2 Wall Climbs ---> 20 Sec HS Hold
  • 45 Second super man Hold
  • 6 Ring Rows with 0-5-5 Tempo

18 MINs to Complete

WOD:

  • Run 800m
  • 20 HSPU
  • 150' Walking lunge with Plate 45/25 (50' down and back and down)
  • Run 400m
  • 15 HSPU
  • 100' Walking lunge with plate
  • Run 200m
  • 10 HSPU
  • 50' Walking lunge with plate

16 MIN CAP

Workout Of The DayRonComment