FRIDAY 11-23-18

 

 

 

 

 

 

 

WARM UP

400 m run 1X

then

8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups)
10/10 Windmills
10/10 Arm circles, (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles

 

WOD

Bert”

For time:
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking lunges
400m Run
200 Air squats
400m Run
150 Walking lunges
400m Run
100 Push-ups
400m Run
50 Burpees

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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