Hybrid Cardio
Warm up
200 m of run or 7 laps
15 Air Squat
3/3 Single arm Devil press
15 Knee to chest
Conditioning
Andrew Bday WOD [Adv | Int | Basic]
For Time:
4 Rounds
100m Run or 3 laps
12 Alternating DB Snatch (22.5/15 kg | 17.5/10 kg | 12.5 kg | 5 kg)
1 Rope Climb | 3 Burpee knee to chest | 6 ring rows
3 Rounds
200m Run or 7 laps
24 Single arm DB Lunges (12 reps each legs)
1 Rope Climb
2 Rounds
300m Run or 10 laps
36 DB Goblet squat
1 Rope Climb
1 round
400 m run or 13 laps
48 Single arm DB Hang Clean and Jerk
1 Rope climb
Time cap 40 mins