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Wednesday, 12 Apr 2017 (1130)

April 12, 2017

Another great day for fitness!  I may get called into a meeting, but here is a WOD for you to do on your own if I am not there –

Cardio: AMRAP 15 – in a team of two (the partner not working is resting)
Partner A: 10 cal bike, tag partner B
Partner B: 10 cal bike, tag partner A
Partner A: 200M run, tag partner B
Partner B: 200M run, tag Partner A (back to bike)
Note: The work time should be at a high intensity since you are getting a 1-1 work to rest ratio. If you are alone, then rest for the same amount of time it took to complete the cal row/run.

Mobility

WOD 1: 6 x 6 Front Rack Lunge (3 steps each leg, go heavy, keep rest to ~90 seconds btwn sets)

WOD 2: 7 rft –
14 lunges
7 burpees
Note: Wear a weight vest for extra challenge

Extra Credit WOD: 50 Russian KBS (32/24kg)

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