Saturday 4th March – WOD

3rd March 2017

 

 

WOD 1

7 Minute AMRAP of:
Length of gym relay

P1 Runs to rig & back with Wall Ball
P2 Holds bottom of air Squat
P1 Bear Crawls to rig – Zombie walks back
P2 Air Squats
Switch
P1 Karaoke to righ and back
P2 Hold Wall Ball over head
Switch
P1 Burpee Broad Jumps to rig and back
P2 Wall Ball press
Switch

 

Additional Work

10 Minutes After Class

Row for 20 minutes
On – 30 seconds Hard
Off – 30 seconds slow pace +30sec split

eg. ON ex. 1:45/500m
OFF ex. 2:15/500m

WOD 2

35 Min AMRAP:

45 Good Mornings
45 Wall Ball Cleans @20/14
45 Box Over Jumps @24/20 RX+30/24
45 Box Pass Throughs
45 Jumping Pull Ups

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