Wednesday 5 July
Warm up 400m run 500m row 25 cals on Assault bike Power CLEANS L1: In no more Than 10 sets, Build to a heavy double L2: 8 x 4 @ medium weight L2: 8 x 6 @ light weight L2+3: Focus on footwork, and getting elbows through. WOD Rotate through these stations 3 rounds 1 minute AMRAP each ⁃ Assault bike or rower calories ⁃ Wallballs ⁃ Pull-ups ⁃ Burpees Rest 1 minute between rounds Score = total reps/cals |
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July 2018
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