Friday, November 10, 2017

Posted by on Nov 9, 2017 in WOD | 0 comments

PreWOD – 3 Rounds

  • 200m Run
  • 15 Kettlebell Swings
  • 10 Pushups
  • 10 Walking Lunge Steps

Engine – With 12 mins to perform at your pace. 

Five rounds for max reps of:

  • Push Ups (Plank Ups. Keep body locked out like doing a plank)
  • Pull Ups

WOD

For time:
21-15-9

  • Calorie Row
  • Burpee Over Rower

Time Cap: 10 Min

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