Warm Up
Burpees
5 then rest 20 sec...repeat for 5 rounds.
WOD
5 Sets of:
15 Unbroken Knees to Elbows rest 20 sec
40 Unbroken singles or 20 double unders rest 20 sec
25 Ball Slams rest 20 sec
Unbroken is when your hands leave the pull up bar or you miss a skip.
Sub leg lifts on floor for knees to elbows if needed
Sub squats for ball slams if needed
Preppin for a 5k?
Do this 3 hrs after the wod
8 rounds
30 sec on 20 sec rest
Bike...row...run..pick ur poison!
2 comments:
Rowed 1600 meters today thanks for the encouraging words chris:)
Sometimes thats all we need to go that extra mile and bring out the best in us :)
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