07.29.2017 WOD

28
Jul

07.29.2017 WOD

A. Mobility

B. Warm-up
“Toe-to-bar Biathalon”
200m run
30 Toes-to-bar
200m run
20 Toes-to-bar
200m run
10 Toes-to-bar

*If you break up any set (i.e. drop off the bar) you owe a 100m penalty run before you can continue.

C. WOD

Buy-in: 600m run (300m x2)

25 pull-ups (Rx+ 25 strict pu or 15 mu)
50 Russian KB Swings (53/35)
75 Wall Balls (20/14)
100 Russian Twists
75 OH Medball Lunges
50 Medball Push-ups (feet on ball)
25 pull-ups (Rx+ 25 strict pu or 15 mu)

Cash-out: 600m run

*Every time you break on the movements you must do 20 double-unders.

30 minute cap