Wod

[state637]

Conditioning
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – Row 250m or Run 200
Station 2 – 5 Wall Walks
Station 3 –Bike 20/10 Calories or 18 Burpees
Station 4 –20 Toes to Bar
Station 5 – 30 Wall Ball Shots

 

[TripleJ]

For time:
20 cal row
12 squat snatches @ 55%
20 cal row
9 squat snatches @ 65%
20 cal row
6 squat snatches @ 75%
20 cal row
3 squat snatches @ 85-90%
20 cal row


6 minutes of 40 seconds on/20 seconds rest, alternating
-tempo GHD back extensions
-tempo GHD situps

 

[mtwarden]

strength train this morning

3 rds/1 min rest between
squat x 5 @75%
bench x 5 @75%
pullups x 12