WOD 071416

What was the best thing that happened to you this past week?

Dynamic Linear Warm-up

Walking Knee Hugs
High Knees
Butt Kicks
Frankensteins
Skips
Side Shuffle l/r
Karaoke
Shuffle Squat l/r
Lateral Plank walk l/r
One leg toe touch – step

Metcon (No Measure)

Every 90 seconds, for 24 minutes (4 sets of each station):
Station 1 – Front-rack Squat with DBs x 6 reps
Station 2 –  Handstand Push-Ups or L-Seated DB Press x 10
Station 3 –  Ring Pull-Ups x 8 reps
Station 4 – Hollow Rocks x 15 reps (slow and controlled)

Metcon (Time)

Complete rounds of 15, 12,  9 reps of:
135/95 lb Front Squat
Toes to Bar

Out of Town WOD

10 ROUNDS FOR TIME: 10 WALKING LUNGES 10 PUSHUPS

 

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