WOD 12/27/18

Intermediate

Strength:

5 Rounds –

4 Floor presses

4 Barbell Rows

8 Sumo deadlifts

Muscular Endurance:

4 Rounds –

Hip bridge hold x 20 sec

Chair pose x 20 sec

Superman hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

Complete 8 rounds for time –

5 Push-ups

10 Sit-ups

15 Squats

Every 90 sec complete 4 60-foot sprints

Beginner

Strength:

5 Rounds –

6 Floor presses

6 Barbell Rows

8 Sumo deadlifts

Muscular Endurance:

4 Rounds –

Hip bridge hold x 20 sec

Chair pose x 20 sec

Superman hold x 15 sec

Side plank x 25 sec / side

Metabolic Conditioning:

Complete 8 rounds for time –

4 Push-ups

8 Sit-ups

12 Squats

Every 90 sec complete 3 60-foot sprints