March 16th – Coaster

By March 15, 2017 wod No Comments

General wu- Cycle 10 min. of following exercises:  2/1 rope climbs or hand over hands, 20 second HS hold or KB seated hold or 20 foot HS walk, 20 sec superman, 20 sec hollow body rock, 200m run or row

 

WOD – 3 RFT

Round #1-200m/#2-400m/#3-200m run (mod- 250/500/250 row)

30 DU’s (2-1 singles)

15 KB High pulls (16/12)

10 Hand release push-ups

(Time Cap 14 Min)

***Light weight due to Open workout tomorrow, go heavier if you like***

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