WOD 07/12/13

WOD 07/12/13

Warm- Up

2 Rounds

15 pushups

10 good mornings

walking lunges with a twist

buttkickers

20 flutter kicks

hurdle stretches 


WOD

200 meter run

20 Wallballs (20/14)

20 Kettlebell Swings (55/35)

400 meter run

40 Abmat Situps

40 SDHP Kettlebell (55/35)

800 meter run

80 Double Unders (250 Singles)

80 Mountain Climbers

400 meter run

40 Back Extensions/Supermans

40 Goblet Squats (55/35)

200 meter run

20 Medicine Ball Cleans (20/14) 

20 Floor Dips 


Finale

10 Minutes of Mobility