Saturday 30th December – WOD

29th December 2017

WUWOD
2 Rounds of:
10 Long lunges
10 Knees to chest stretch
10 Heels to bum kicked
10 High knees
10 Sumo squats
200m Run

WOD 1

In 20 Mins complete:

10-8-6-4-2 reps of:
Floor press
Strict pull ups
*add weight if needed

*Use heaviest weight possible each set
*Alt movements between rounds

WOD 2
10 Rounds for time of:

100m Run
10 Plate Jumps @ 10/5 C=15/10
10 Plate Lunges @ 10/5 C=15/10

*15 Min cap
*run fast 😉

 

Additional Work

20 Mins after Class:

10 Rounds of:
Row for metres
2 min on/ 2 mins off
*Goal is to finish with more than 5,000 meters. Great scores will be closer to 6,000 meters.

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