Call Us: (347) 696-7060

WOD 4/16

17
Apr

WOD 4/16

Warm-up

2 min Row
50ft Alt. Lunge + Twist
50ft Side Shuffle
50ft Duck Walk
50ft Ostrich Walk
50ft Crab Walk
10 PVC Pass Throughs
10 PVC OHS

Metcon

High intensity

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:
50/35 cal Row
50 Wall Balls 20/14#
50 Burpees over the rower
50 OHS 95/65#

Break up reps however you’d like.

Beginner
AMRAP 25
30/20 cal Row
30 Wall Balls
30 No Pushup Burpees
30 Front Squats

RX+
30/20# WB
115/75# OHS

Recovery

Cooldown
Legs, around shoulder blades

Leave a Reply