FRIDAY 06/24/2016

WARM UP WOD

3 SETS AT EACH--20 SEC ON 5 SEC OFF

  1. JUMPING JACKS

  2. LUNGES

  3. AIR SQUATS

  4. TOE TOUCH

  5. GOOD MORNINGS

  6. HOLLOW HOLD

  7. SUPER MAN HOLD

  8. PUSH UP

 

IT WAITS!

IT WAITS!

CONDITIONING WOD

"KETTLE BELLS 153"

FOR TIME

153 KB SWINGS RX=55/45

ANY TIME THE KETTLE BELL STOPS SWINGING AND SET DOWN YOU MUST RUN 175 METERS