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24
Apr

Wednesday 042512

Link of the Day

gymnastics

Warm-Up:

2 Rounds:

Run 400m

15 Situps to Straddle

15 Situps to Pike

5 Reps of “Inchworm”

WOD:

I. Complete 32 Intervals of 20 seconds of work followed by 10 seconds of rest for Max Reps:

Intervals 1 – 8 = Wall Balls (20/14)

Intervals 9 – 16 = Toes-to-Bar

Intervals 17 – 24 = Box Jumps

Intervals 25 – 32 = Russian Swings (70/53)

*There is no rest between exercises

II. Within 4 minutes of completing the final interval:

Run 800m for time

III.  4 Minutes of “Couch Stretch” per leg

Scaling options for all ability levels will be provided for by your coach

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