H.I.I.T

By March 15, 2015wod

PreWOD

Met Con
H.I.I.T

Dynamic warm up

FIT Test

2 Minutes Max Effort of:

Pull Ups

Core (2 min max effort on EA)) – Pump sit ups, Flutter kicks, Russian twist, Hollow rocks.

Wod 1: Roll of the Dice, Dice Determines Rep Count for 10 minutes: (12)

KB Goblet Squats

KB V Ups

KB Box Jumps (20)

KB Alt Clean & Press

* Rolling  5  = Burpees

Stations #1 (3-4 per station, 30 seconds each, 2x) (6 mins)

Max effort.

Wall Balls (20/14)

Barbell Back Squats (45/35)

Ring  Rows

KB Swings (32/24 kg)

Row

Stations #2 (6 mins)

1 ½ Wall Balls

Barbell Front Squats  45/35

Hollow rock and rolls

KB Swing (Russian)

Run  200 meters

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