WOD July 6th 2020
Warm Up
200 m run
250 m row
Then, 2 sets of:
8 Burpees
8 Box jump
8 Kipping
4 Tempo Pull up
Core maintenance
For Quality
4 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
Conditioning
AMRAP 15:
Buy-In: 1200 m run or 1600 m Row
Max Rounds in Time Remaining:
8 Burpee Box Jumps (60/50 cm)
8 Chest to Bar Pull-ups
HIIT July 6th 2020
A) Warm up
2 sets of:
10m bear crawl
8 hollow rocks
8 push ups
8 squat jumps
B) Core Conditioning
4 Rounds of:
20 High plank shoulder taps
18 hand release push ups
16 star crunches/bicycle crunches
*10m bear crawl after each round
C) Finisher
3 Rounds of:
15 Wall balls
20 squat jumps