Wednesday, 28 June, 2017

WARM UP – MOBILITY

Quick dynamic warmup

WOD A

EMOM x 24 mins (6 sets of each)
1) 12-15 / 8-10 Cal Bike
2) 30-50 Double Unders
3) 16-20 / 12-15 Cal Row
4) 150′ Sled Push (empty sled or add weight, keep it fast though)

-Make sure you are working for no more than 40-45 secs, adjust numbers as needed
-Rest exactly 5 mins before starting WOD B

WOD B

DEATH BY BALL SLAM & BURPEE
EMOM for as long as possible:
Min 1: 1 Ball Slam 40/30lb & 1 Burpee
Min 2: 2 Ball Slams & 2 Burpees
Min 3: 3 Ball Slams & 3 Burpees

-Continue adding a rep to both movements each minute until you can no longer complete reps within the minute
-Scored = rounds completed + reps