WOD 10.07.17

PERFORMANCE

STRENGTH

3 sets of:

10 Front Rack Step Overs @20”- Right Leg

Rest 30sec

10 Front Rack Step Overs @20”- Left Leg

Rest 1 min.

*Across. @ 100% of your last week 12RM

 

CONDITIONING

In Teams of 3:

With a running total:
Partner A rows 15 calories (the timer)  
Partner B accumulates Thrusters 75/55
Partner C accumulates AB Mat Sit Ups

*Partners rotate for 18 minutes or 250 calories, whichever comes first.

FITNESS

STRENGTH

3 sets of:

10 Goblet Step Overs @20”- Right Leg

Rest 30sec

10 Goblet Step Overs @20”- Left Leg

Rest 1 min.

*Across. Use a heavier weight from last week.

 

CONDITIONING

In Teams of 3:

With a running total:
Partner A rows 15 calories (the timer)  
Partner B accumulates Wallball Shots 14/8
Partner C accumulates AB Mat Sit Ups

*Partners rotate for 18 minutes or 250 calories, whichever comes first.