Tuesday April 23rd 2013

By paul
In April 22, 2013
On WODs
680 Views

IMG_9773
She’s happy

WOD

A. 4 sets of:
10 Weighted push-up
12 GHD sit-up or 24 Butterfly abmat sit-up
20- 50 Unbroken double unders

B. 4 Rounds (each for time)
500 Meter run
20 KB swings (70/53)
10 Burpee
rest 2 min

PumpFit

Intro…
Run 2ooo Meters (starbucks loop + 400 meter)

The Primer….
Team stations – 3 rounds (1 min on/1 min off)

Sledge hammer
– While partner holds plank

Sandbag squats
– While partner holds two kettle-bells

Row
– While partner holds heavy d-ball

The Grind…
10 Minute AMRAP
10 Wall ball
10 Burpee
20 Double-unders

The Pack…
Static support, ball up or L-sit on the rings (Accumulate 150 sec.)

Ready to get started?

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