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WOD 4-6-2015

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wod462015Warm-up

3 Rounds NFT (not for time) of: *8 minute time cap

  • 16 PVC Thrusters
  • 12 Ring Rows
  • 200m Jog

Weightlifting *15 minute time cap

  • Back Squat (5×5 increase 5lbs from last session )

Metcon (Time) *15 minute time cap

  • 50-40-30-20-10
  • Wall Balls (20/14)
  • Ab mat Sit-ups

How to do a abmat sit up

How to do a wall ball

Originally posted 2015-04-06 14:27:04.

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