Saturday Extra Special – CompetitorWOD

Nov 4th, 2017

Category: Competitor

Saturday Extra Special – CompetitorWOD

Danny – GHD

Warm-up
BCBS Line Warm Up

Midline
Alternating Tabata
Hollow Rocks
Superman’s or Superman Rocks

WOD
3 Rounds
1000m Row
30 Wallballs
15 Deadlifts (275,185)
15 Box Jumps (30,24)

-60/50Calorie on the bike sub
-1000m ski erg sub

Extra Work
10 Minute AMRAP
10 L pull-ups
20 GHD Sit-ups
50 ft Handstand Walk
-sub a 25 handstand walk or 20 shoulder taps if unable to complete 50 ft