22
Aug 2017
wod 20170822
“A:
2 sets, of:
Mountain Climbers x 20 reps
Air Squats x 15 reps
Wall Climbes x 3 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:
ROUND TRIP
Overhead Squats x 10 reps
Box Jump Overs x 10 reps
Thrusters x 10 reps
Power Cleans x 10 reps
Burpee + Pull-Ups x 10 reps
Power Cleans x 10 reps
Thrusters x 10 reps
Box Jump Overs x 10 reps
Overhead Squats x 10 reps
D:
2 sets, of:
Russian twist x 20 reps
Bird dog x 12 reps”