30.10.2018

Endruance 

6 rounds for time

400m run

20 KB Snatches

10 KB Swings

15 V-ups

Prescribed weight-53lb/35lb  

(Scale if needed)

KB- Kettle Bell

*Value Pace>Intensity 

(Or you'll burn out too quickly)

*Be sure to stretch your lower back, hips, shoulders, and core before the workout and after the workout.

Main WOD

With a partner:

75 Box Jumps

75 DB Rows

75 DB FR Lunges

75 Push Ups

75 Cal. Row

Prescribed weights- 45lb/25lb

(Scale if needed)

*split repetitions with your partner however

*Workout Description- 

5min to get as far as possible in the WOD

Then,

10min to get as far as possible in the WOD

Then,

15min to get as far as possible in the WOD

DB - DumbBell

FR - Front Rack

Cal.- Calories

*Be sure to stretch your hamstrings, lateral muscles, quadriceps, lower back, and core. Before and after the workout!

#DAILYWOD

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