Friday, January 9, 2015

01092014 Friday WOD

Friday Fun Day!!!

WARM UP
1 min - 200m run
2 min - 30 sec plank hold
3 min - 10 x Sit ups + 10 x Squats + 5 x Burpees
3 Rounds

SKILL

Front Squats
20 - 15-10-15-20
55lbs/75lbs/95lbs/115lbs

WOD
10 min AMRAP
400m Run
Then:
25 x Pull Ups
25 x SDHP with 53# KB
25 x KB Lunges
25 x Wall Balls @ 16# Ball

I completed 99 reps at Rx (*except the WB, I used a lighter ball)

The run as slow..as was the pull ups.  I wish I was able to break 100. But hey...pull ups. What can you do?

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