Aug 2016

wod 2016-08-14

“A:
Run 400M @50%
+
3 set of:
Hand release Push-ups x 15
Prone PVC Pipe Pass Thrus x 10 reps
Lunges x 5/5 reps

B:
Ring Dips
8-6-4-2-2-2

C:
Floor Press
5-5-5-5-5

D:
Doubble “”Filthy Fifty”” for time, in pairs of 2:
100 Box Jumps, 60/50 cm
50 Jumping Pull-ups (15 cm between head and bar)
100 Kettlebell Swings, 24/16 kg
100 Walking Lunges
100 Knees To Elbows
100 Push Press, 20/15 kg
100 Back Extensions
100 Wall Balls, 9/6 kg
100 Burpees
100 Double Unders
*Both athletes have to compleate 50 reps each on every exercise”