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Tuesday 6/18/2013 WOD

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Warm up

2 mins each leg Foam roll Quads, hips, IT bands

2 mins each Scapula LAX Ball

2 mins each shoulder traction with Bands

 

WOD 1

1 Minute Plank

1 minute High Knees

1 min Wall Balls (20/14)

 

score total number of wall balls

 

3 min rest

 

WOD 2

10 min AMRAP

15 Box Jumps (24/20)

20 KB Swings (53/35)

 

score number of rounds completed and total reps in finally round

 

5 min rest

 

WOD 3

You have 12 mins to complete

4 rounds for time

20 Hand release push ups

250 meter row

20 weighted Lunges (45/25)

 

score total time. If you did not finish in cap you score total rounds completed.

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