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Friday 9-25-15 WOD

24
Sep

Friday 9-25-15 WOD

Fitness

Performance

Every Minute on the Minute for 12 Minutes

Perform 1 set Every 90 Seconds until All sets are completed

Minute 1: 8 Front Squats Snatch 70%/2, 75%/2, 80%/1×5
Minute 2: 15 Band Pull Aparts, 15 TRX Rows

Then Perform1 set every 90 seconds for 5 sets of:

Minute 3: 15 Russian Swings 5 Touch and Go Deadlifts with a moderate weight

Then  For Time:

For Time:

10 calories on Assault Bike
Row 500M 10 M Handstand Walk
40 Walking Lunges 9 Calories on Assault Bike
800 M Run 10 M Handstand Walk
40 Walking Lunges 8 Calories on Assault Bike
Row 500M 10 M Handstand Walk
… and so on until
1 Calorie on Assault Bike
10 M Handstand Walk