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NEWS

WOD – Wednesday, April 19, 2017

By dennis | In Classes | on April 18, 2017

Strength

3×12 alternating back rack step back lunge
then
3×4 strict shoulder press

Conditioning

3 rounds
With a partner
Partner A Runs 400m while Partner B Rows 500m/400m
Once both complete their portion, switch:
Partner B Runs 400m while Partner A Rows 500m/400m
Rest 3:00 after each round

Score is total time including two rests

QuickFit

16 minute EMOM for total reps
A)Bike (calories)
B)Dumbbell Box Step Ups
C)Hanging Knee Raise (Advanced Toes to Bar)
D)Rest

Endurance

6:30PM @ Heights High School

warmup, your favorite, 3 laps of in and outs

1 mile run, rest 5 minutes
2x800m at mile pace, rest 3 minutes in between
2x400m at mile pace, rest 1.5 minutes in between

followed up by some core work 🙂



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