Tuesday March 22nd WOD

Warm up:  800m jog followed by BW drills and mobility.

 

 

Strength:  Bench

-15 minutes to establish a 1RM

 

LV. A Conditioning 1:  Against a 4 minute clock perform 8, 15ft Rope climbs followed by Max effort Burpee Box jumps 24/20”

-Score is total box jumps

 

LV. B Conditioning 1:  3 rounds

-8 Box jumps 24/20”

-2, 15ft Rope climb

 

LV. C Conditioning 1:  3 rounds

-10 Ring rows

-8 Box jumps 20”

-6 Burpees

 

Conditioning 2:  “Helen”

3 rounds for time

-400m run

-21 American KBS 53/35 (Sub 35/25)

-12 Pull ups (sub banded) (advanced = C2B)

 

Post:  200m walk + yoga series

 

Nick ProhaskaComment