Tuesday 11-22-2016

Buy in:

 

Turf work - High knees, low knees, shuffle down and back, walking lunges,  back pedal, burpee broad jump (see trainer for standard) 
5 sets of 3 reps Push Press to prepare for WoD

 

WoD:

In 20 Minutes:

Run Southern Star Loop

then

Complete as many rounds as possible of-

3 reps of Push Press from the floor - Body weight (women use 50% of bw)

Burpee Broad Jump - 

20 meters (yellow stripe to yellow stripe)

1 Rope Climb

You will only run once.  Count the 20 meters of burpees as one rep. Sub 5 ring rows for rope climb. 

 

Mike Alley