The BURN is when you know you are doing something worth doing! The OUTCOMES are EVEN MORE GRATIFYING :)

-200 m Run
- Walking Lunges
- Crab Walk
- Side Squat with side lunge
- Heel to Toe Walk

Then
- T & Y Stretch on wall/rig/band 30 sec each
- Wrist Ext Stretch x 30 sec
- Flamingo OR knees 2 Chest x 30 sec

WOD Brief
8/10/2019 - WOD

Score Type:: Rounds and Reps

For 20 minutes perform:

Strict pull-ups - push-ups - squats
5-10-15 reps

   If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps

   If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps

   If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.


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Comments

Sherry Shelton

Sherry Shelton 6 days, 21 hours ago / Reply

8/10/2019 - WOD: 11 Rounds
Notes: 5 10 15 pull push squats green red bands

Aaron Smith

Aaron Smith 6 days, 22 hours ago / Reply

8/10/2019 - WOD: 7 Rounds
Notes: 6 rounds 5-10-15, ring rows 1 round 20-40-60, ring rows

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