January 11, 2016

January 11, 2016

How sore are you from all those squats yesterday? Well, how about some Wallballs??


francis


(WOD)

A) 4 ROUNDS:

21 Wallballs (20/14)

18 KBS (53/35)

15 Burpees

12 C2B Pull-ups

(SUPPLEMENTAL)

A) ASSAULT BIKE

1 Min @85%

1 Min @ Easy Pace

X10 Sets

…Rest as needed…

B) 3 SETS

300M Row (hard)

10 Alternating DB Snatches (60/40)

20 No Push-up Burpee Box Jumps (20″)

…Rest 8 Mins…

(BURN)

6 SETS:

150M Run

5 Strict Pull-ups

200M Row

10 Weighted Box Step Ups

10 Cal AD

40 Double Unders

:60 Sec Plank

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