Aug 2017

wod 20170802

“A:
2 sets, of:
Bear Crawl x 10 meters
Push-ups x 10 reps
Pass Throughs x 10 reps

B:
Every 90 seconds for 6 minutes, of:
Hollow Hold x 30 seconds
Arch Hold x 30 seconds
Rest 30 seconds

+

10 sets, of:
1 hollow / arch swing + 1 kipping Pull-up

C:
Dallas 5:
Against a running clock in 29 min, of:
00:00 – 05:00
Burpees

6:00 – 11:00
Deadlifts x 7 reps
Boxjumps x 7 reps

12:00 – 17:00
Turkish Get-ups

18:00 – 23:00
Snatch x 7 reps
Push-ups x 7 reps

24:00 – 29:00
Row (cal)
* if more then 7 in the class, half will row 18-23 and the other half as rx

D:
4 sets, of:
Nordic Hamstring x 3 reps
Narrow push-ups x 10 reps