Thursday, July 17, 2014

1.) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

2.)or 4:00, 0:20 On/0:10 Off Hollow Rocks Holding PVC shoulder width apart

For 4:00, 0:20 On/0:10 Off Arch Rocks Holding PVC shoulder width apart

If this is getting too easy for you start holding a 2.5# or 5# plate instead of the PVC. The point of holding something behind you is to keep your arms from going wide and prevent using them to gain momentum.

3.)WOD

5 rounds

400m run 

20x Sit-ups

20x Wall ball (20#/14#)