Feb 2017

wod 20170226

“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
Every 2 min for 10 min, of:
Front Squat x 5 reps

C:
Brownwood
For Time in pair of 2:

Buy-in
50 Burpees

Then 5 Rounds, of:
Wall Ball x 10 reps @9/6kg
Shoulder-to-Overhead x 10 reps @40/30kg
Pull-Ups x 10 reps
Box Jumps x 10 reps
Sit-Ups x 10 reps

Then
Reverse Lunges x 80 reps

D:
3 sets, of:
Russian twists x 20 reps @10/5kg
90/90 Standing external rotations x 10 reps https://www.youtube.com/watch?v=9VGI8grVweQ”