WOD

03.12.18

WARM UP

General & Specific

ACCESSORY

Every 4’ x 4-5 sets perform:

– One Arm DB Overhead Carry -30”+30”

– One Leg DB Wall Assisted Deadlift -8-10/leg

– Weighted DB Sit Ups -12-15 reps

WOD

2 rounds of:

20 M / 16 W Calories Row – 15 M / 10 W Calories Assault Bike

30 Wall Ball @20/14lbs

20 Toes to Bar

WARM UP

General & Specific

ACCESSORY

Every 4’ x 4-5 sets perform:

– One Arm DB Overhead Carry -30”+30”

– One Leg DB Wall Assisted Deadlift -8-10/leg

– Weighted DB Sit Ups -12-15 reps

WOD

2 rounds of:

20 M / 16 W Calories Row – 15 M / 10 W Calories Assault Bike

30 Wall Ball @16/8lbs

20 Knee to Chest

WARM UP

General & Specific

ACCESSORY

Every 4’ x 4-5 sets perform:

– One Arm DB Overhead Hold -30”+30”

– One Leg Wall Assisted Deadlift -8-10/leg

– Sit Ups -12-15 reps

WOD

2 rounds of:

90″ Row or Assault Bike

20 Wall Ball or Goblet Squat with DB or KB

20 Knee Raises

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