WOD 5/20/19

Intermediate

Strength:

4 Rounds –

3 Step ups / side

5 Floor presses @ 80%

Muscular Endurance:

4 Rounds –

Pull-up hold x 10 sec

Push-up hold x 12 sec

Side plank x 20 sec / side

Weighted hip bridge hold x 20 sec

Metabolic Conditioning:

5 Rounds –

10 Dumbbell burpees

10 Pull-ups

20 Flutter kicks / side

Beginner

Strength:

4 Rounds –

4 Step ups / side

5 Floor presses

Muscular Endurance:

4 Rounds –

Inverted row hold x 10 sec

Push-up hold x 12 sec

Side plank x 20 sec / side

Weighted hip bridge hold x 10 sec / side

Metabolic Conditioning:

5 Rounds –

8 Burpees

10 Inverted rows

15 Flutter kicks / side