01/13/15 – Tuesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

Line drills
Then

Set and Warm up for part A

WOD

A.
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Ring Rows x 8-10 reps (Supine = Underhand grip)
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For Time
“Burpee Helen”
400 Meter Run
21 KB Swings (53/ 35 #)
12 Burpees

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