2/17

 

Warm Up:

400 m Run / 500 m Row

10 GHD Sit Ups

10 Air Squats

5 Inchworms with Push Ups

Set Bar & Equipment for WOD

 

Stretch & Mobility

Light Lifts for WOD – Start Early, Don’t Quit

ALL ABOARD….

“PAIN TRAIN”

DEPARTS 10 MINS. INTO CLASS

FOR TIME:

10 Laps

100 Singles

90 Wall Balls (20/14) {Penalty: 5 Burpees for Stop/Drop/Rest}

80 Weighted Walking Lunges (45/35 plate overhead) (use track)

70 Goblet Squats (53/35)

60 KBS (53/35)

50 Jumping Air Squats

40 Box Jumps (24/20)

30 Burpees

20 Dead Lifts (155/115)

10 Laps

 

Be sure to drink lots of Blue Mountain Spring Water before & after today’s WOD!!

WORKOUT OF THE DAY