11/20

 

Warm Up:

500 m Row/ 4 Laps

25 Arm Circles (fwd & bk)

25 Sit Ups

25 Push Ups

  

Midline Work:

7 Minutes

45 Sec. Work

15 Sec. Rest

 

WOD:

2 Rounds For Time

30 Wall Balls (20/14)

20 Burpees

10 KBS (53/35)

Run 2 Laps /200 m Row

30 Burpees

20 KBS (53/35)

10 Wall Balls (20/14)

Run 4 Laps / 500 m Row

30 KBS (53/35)

20 Wall Balls (20/14)

10 Burpees

Run 6 Laps / 700 m Row

*Penalty – 5 Burpees for any stop/drop/rest Wall balls

 

 

 

WORKOUT OF THE DAY