20/Feb/2014 Thursday WOD WOD: “Adrian Gone Bad”
KB swing (1.5/1)
Split lunge jumps
burpee (hurdles 12’)
Ball slam 30/20*
Notes from the coach: 3 rounds of 1 minute at each station plus 1 minute rest. Will be 17 min. workout total. *score is total reps! Squat for ball slam. Should be a day barring injury that everyone RX’s!
Sport: 3 max set of ring dip + 25 ghd sit up between each.