WOD…Jan 15th..Rock & Roll Up!

By January 14, 2013 wod No Comments

Gymnastics Day 2 + Rope

WOD

15 min AMRAP

10 – Rock & Roll up – 20/14#

Lay on your back with a med ball over head – Knees to chest – thrust up in one motion to a squat with arms extended out front – stand to full extension

Row – 150

20 (ten per leg) – Med ball lunge with overhead press – 20/14#

Hold med ball to chest – lunge step out – press med ball overhead – return to chest- return to start position and switch legs

 

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