wod

“No Burpees”

By April 3, 2015 No Comments

PreWOD

Dynamic

Met Con

Dynamic warm up

Strength: Hang Clean EMOTM 10×3  @65%

Run 400 M or Row  500 M

5  rounds

20 Lateral   bar jumps

20 Push ups

20 Mountain Climbers L&R=1

20 Pump Sit Ups

20 Double unders

20 Squats

20 Tuck Jumps

20 chinnies

Then

Run 400M or Row 500M

Stretch, roller work

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