Tuesday April 15, 2014

Skill: Burpee - Fun variations (yes I said fun)
WOD:

Not for time:
15 Lat Activations (hanging in hollow position or on the ground variation with a band)

Accumulate a total of 2 min hanging on the bar either

a) chin above the bar (body in tight hollow position)
or
b) hanging tuck hold
(shoulders active)

50 Overhead backward lunges with plate - stationary

3 Rope climbs

30 Burpees - you choose the variation

5 - :30 sec sprints on the rower - Go all out on the first one then try to stay within 5-10m on each of the remaining 4 rows.