WOD 12/19/17

 

Intermediate

Strength:

One arm snatch –

5 x 6

Muscular Endurance:

3 Rounds –

8 Pull-ups

5 Kettlebell lunges / side

Metabolic Conditioning:

6 Rounds –

Sprint 30 ft

Backpedal 30 ft

Sprint 30 ft

Lateral run 30 ft

Sprint 30 ft

Lateral shuffle 30 ft

6 Rounds –

Sprint 180 feet

Rest 40 sec

Beginner

Strength:

One arm snatch –

5 x 6

Muscular Endurance:

3 Rounds –

8 Inverted rows

5 Kettlebell lunges / side

Metabolic Conditioning:

6 Rounds –

Sprint 30 ft

Backpedal 30 ft

Sprint 30 ft

Lateral run 30 ft

Sprint 30 ft

Lateral shuffle 30 ft

6 Rounds –

Sprint 180 feet

Rest 40 sec