WEDNESDAY 6-20-18

Warm up 3x
Row 20/15 cal
20 mountain climber
10 Renegade Row
200 m Row
10 leg swings
25 m carriocas
25 m high knees
25 m buttkickers

 

WOD FOR TIME
Teams of 3 create a waterfall style. When partner 1 gets off Rower partner 2 starts on Rower etc.

4 Rounds
15/12Calorie Row (Hard)
25 m Sled Pull (Forwards) HEAVY
25 m Sled Drag (Backwards) HEAVY
800m Run (Recovery run)
*The idea here was to get the legs tired and then “recover” on the run.  I wasn’t worried about the run pace, just wanted to recover on the run! This took around 25 minutes! It should be continuous movement as the goal!

 

POST WOD 3-4X
10 GHD Glute Ham Raises
10 barbell hip raise

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