July 14th, 2016

Oly Face

The Oly Faces!

Today’s WOD

EMOM x 9

Min 1: Rope climbs x 2

Min 2: Hollow rocks x 15-20 (or hold x 20-30 sec)

Min 3: HS walk/wall walks x 30 sec

+

16 min AMRAP

400m run

15/10 HSPU’s (10 for ladies)

15 Russian KBS @ 2/1.5

+

Go every 2 min x 5 – 1 prowler sprint, 1 length of gym (goal is 10 sec of movement)

 

Notes:

– some skills, some strength, and some speed to round out the day

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